AO: RICHMOND HILL
QiC: Gilligan
Date: 01/29/2022
Title: Traveling Circus with Pain Stations
Number of HIMs: 4
Chum, Gilligan
Number of FNGs: 0
Name of FNGs:
WarmOrama:
This was the third Saturday combined F3/FiA workout at the RH Ao
Quick review of the (5) tenants of F3/FiA and the mission statement of each organization
Disclaimer
(13) slow count squats
(13) Imperial Walkers
Plank, (13) Plank Jacks
(13) Moroccan Night Clubs
21’s – with a (5) burpee reward for getting it right!
Tha Thang:
Travel as a group and stop every bit to do a sequence of exercises. Each round add another movement to the sequence. The final round consisted of:
(1) burpee
(2) merkins
(3) big boy sit ups
(4) star jumps
(5) heel raises
(6) mountain climbers
(7) Nolan Ryans
(8) monkey humpers
(9) SSH
(10) reverse lunges
(11) back jacks
(12) Freddie Mercury’s
Along the way, we had (3) pain stations
– tennis court (suicide sprints)
– bus loop holds (wall sit, wall hand stands, Al Gore)
– turf field bleachers bookended by 10 burpees before/after
Rally at the flag for some boat/canoe
COT:
Prayers for our missing PAX, medical concerns, etc