AO: RICHMOND HILL
QiC: BCG
Date: 01/14/2022
Title: Short Circuit
Number of HIMs: 6
_Not Registered, BCG, Bones, Miracle Grow, Mr. Woodcock, Scope
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer, Pledge, and 5 Core Principles
(free, open to men, peer-led, rain/shine, COT)
Warm up
20 SSH IC
20 Side lunges IC
20 T Merkins IC
Downward dog/Cobra
Tha Thang:
Mosey to the first playground. Stopped to do 20 Merkins OYO. At the playground setup 4 stations.
1: 200 yard sprint
2: Pull ups
3: Diamond cutters
4: Squats
Pax rotate through each station starting at the same time. Each round stops when the sprinters return. Perform 3 complete circuits.
Mosey to the bleachers and complete one set. Fartlek back to the flag for some Mary.
Mary: 30 stationary Freddy’s, 25 Gas pumpers, 50 Flutter kicks, 25 Xfactors, 40 Nolan Ryans, 25 Box cutters.
COT:
Announcements
1/22 convergence 0600 @ Lake Mayer
2/12 golf 0800 @ Henderson GC
2/26-27 Spartan race @ Jax (last call for registration)
Prayers
Scope’s coworker undergoing chemo; OJ ankle; PKs epic return; strength to lead!