AO: RICHMOND HILL
QiC: Low Tide
Date: 11/30/2021
Title: Call it in the air
Number of HIMs: 6
Low Tide, Scope, TNT, Trophy
Number of FNGs: 1
Name of FNGs: Spare Rib
WarmOrama:
Disclaimer
5 Tennants
20 SSH IC
20 HUGS
20 reverse standing hurdle
10 windshield wipers
10scorpions
10 spider man’s with a elbow drop
10 skips
10 butt kicks
10 karaoke
10 lunge with twist
10 reverse lunges with twist
10 side lunge
10 run in place
Tha Thang:
Call it in the air
Partner up and flip coin.
1st flip loser does the workout
2nd flip – heads upper body/tails lower body
3rd flip- heads 25/tails 50
OHP
Kettle swings
Jumping squats
Push-ups
Thrusters
Curls
Nose breakers
Together as a team
Elf on shelf
Split jumps with block
6 minute merry
Gas pumpersx 2
Big boi
Heel taps
Flutter kicks
COT:
No matter what anyone says, show up and do the work
If they praise you, show up and o the work
If they criticize you, show up and do the work
If no one notices you, show up and do the work
Just keep showing up and doing the work and leading the way
Lead with passion
Fueled with optimism
Have faith
Power up with love
Maintain hope
Be stubborn
Fight the good fight
Refuse to give up
Ignore the critics
Believe the impossible
Show up
Do the work
You’ll be glad you did
Trust grit leads to to true success
Pray
Trophy wife
Kids finishing semester
Advent season
Men of f3
Thanks