AO: RICHMOND HILL
QiC: Coffee Bean
Date: 01/31/2022
Title: Run Playground Dora
Number of HIMs: 6
BCG, Flat Tire, Low Tide, Scope, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
pledge
warmarama- Plank/Runner stretch cobradog tenets & disclaimer, SSH, Concrete pickers, Windmill, Michael Phelps, arm circles
Tha Thang:
Pursuit run to playground. Last man does 5x Jungle Boi Squats, runs, as he passes the new last man they start their JB squats, and continues to the front.
Playground work: 20 pull ups, 20 hanging knee tucks, Plank when done.
Mosey to turf fields, with a quick bleacher run on the way for a 2/3rds Dora
Partner up, P1 exercises P2 back pedals to opposite sideline and sprints back, then switch. P1&P2 combine reps of 100 merkins 150 BBSU, 200 Squats.
Mosey back to playground via the bleacher route: repeat 1st trip.
Standard Mosey back to COT.
5 minutes of Tabata Mary 50s/10s
Heels to Heaven, Freddie Mercury, X Factor, LBC, Plank
COT:
Golf 2/12; Saturday South Side launch at Frances Meeks, Speed for Need, Prayers for Storks fam.