AO: RICHMOND HILL
QiC: BCG
Date: 01/21/2022
Title: Late Show Birthday HIIT
Number of HIMs: 5
BCG, Butterfingers, Low Tide, Stork, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Slight drizzle and 48F. Perfect gloomy weather for some HIIT to stay moving. All Pax in shorts and no gloves!
Disclaimer, Pledge, and 5 Core Principles
(free, open to men, peer-led, rain/shine, COT)
Warm up
20 SSH IC
15 Imperial Walkers IC
15 Merkins IC
3 Downward dog/Cobra
Run around the admin building
Tha Thang:
4 x 7 min rounds, both exercises completed every MOTM.
Round 1 – 8 Burpees, 20 Flutter Kicks (2 count)
Round 2 – 10 Side Lunges (2 count), 10 American Hammers (2 count)
Round 3 – 12 HR Merkins, 15 Freddy Mercury (2 count)
Round 4 – 10 Jungle Squats, 10 LBC (2 count)
Run around admin building at halfway point.
COT:
Announcements:
Happy Birthday to Trophy! 🏆
Convergence moved to next weekend 1/29.
Prayers:
Miracle grow battling COVID, Trophy’s parents safe return from cruise, strength to lead, and all those unspoken.