AO: RICHMOND HILL
QiC: Coffee Bean
Date: 09/27/2021
Title: IPC4 preview
Number of HIMs: 5
Butterfingers, Hulk, Pine Knot, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
pledge, 5 tenets, disclaimer
warmarama – SSH, don Quixote, concrete pickers, slow merkin, & slow squat.
Tha Thang:
Grab ol Cindy and head to the turf field. Perform 20% of all IPC4 exercise reps, bleacher runs in between instead of burpees.
40 curls
35 squats
30 OHP
25 KB swings
20 merkins
15 thrusters
10 Bonnie Blair
5 Blockees
5 minute abs 50s work 10s break between:
heels to heaven, dying cockroach, right side plank, left side plank, low plank
COT:
Prayed our thanks for F3 and the cooler weather.