AO: RICHMOND HILL
QiC: Fresh Prince
Date: 01/14/2022
Title: Four Corner Friday
Number of HIMs: 12
Bring it, Chop, Chum, Coffee Bean, Doobie, Fresh Prince, Gilligan, LiveWire, Magic, Pihole, Siwa, Yo-L0
Number of FNGs: 0
Name of FNGs:
WarmOrama:
20 Reps per
SSH
Grass Pickers
Michael Phelps
Merkins
Downward Dog
Cobra
Tha Thang:
Grab ol Cindy girl and mosey to the playpen!
Four Corners of Fun
Everyone meet at mid field, circle up and create 4 equal groups with cindy at the for corners of the end zone . At each station, 25 reps will be performed followed by a bleacher run when completing the exercise at the corner closest to the bleachers. Between end-zones complete the following: walking curls the length and rifle carry/OHP the width.
1. KettleBell Swings
2. Lawn Mower Pulls (25 per)
3. Block Burpees
4. Block Squats
Rinse and repeat for 25 minutes.
*Mary time until all PAX completed their reps on final station when time called at center of field . Followed by walking OHP’s – 50 total reps!
Stay in four teams, locate all blocks at midfield. Begin relay, 100 yard sprint followed by 50 yard Bear Crawl then 50 yard Murder Bunny!
Shoulder ol girl and head back to the AO!
COT:
Praise for Norah's Surgery, Healing for Chip (Chop's Friend) and his marriage, safe travels for Ol Doobie and praise for being able to get up and get after it with a great group of men.
Announcements; F3 & FIA unite tomorrow morning at 6AM – Henderson Bldg. – Should be a good one, bring your 2.0's, M's and anyone who wants to get better. I hear Livewire has the Q and there are big surprises in store!