AO: RICHMOND HILL
QiC: Brick
Date: 08/30/2021
Title: Nothing Fancy
Number of HIMs: 14
Belding, Brick, Bring it, Buzz, Chop, Doobie, Duke, Fresh Prince, Hoover, LiveWire, Ole Yeller, Shark Tank, Wild Thing, Yo-L0
Number of FNGs: 0
Name of FNGs:
WarmOrama:
High knees 15 sec
Butt kicks 15 sec
SSH 15 sec
Mummy kicks 15 sec
Repeat cycle with increased tempo
Concrete pickers x10 IC
Don Quixote x10 IC
Arm circles forward S, M, L
Arm circles backwards S, M, L
Seal Clap x 10 IC
Tha Thang:
Grab Cindy and make way to turf
On the way to turf – walking tabata
Walking OHP
Rifle carry
Cindy swing jumps
Walking figure 8s
Walking curls
Walking lunges
Farmer carry right hand
Farmer carry left hand
Finish mosey to the turf
Tabata – 3 rounds
Thrusters
Cindy swings
Diamond push ups
Sumo dead lift
Reverse grip bent row
Curls
Alternating reverse lunges
Wide hand push ups
400 yard interval –
Max effort 100 yards
Walk 50
Max effort 100 yards
Walk 50
Max effort 100 yards
Rest 1 minute and repeat circuit two more times
Grab Cindy and interval run her home – alternate sprinting and walk at lights
COT:
Iron Pax coming soon!
Gratitude for this group of men and discipline, accountability, and friendships that it helps foster.
Prayers for all those impacted by Hurricane Ida and those involved in the situation in Afghanistan.