AO: RICHMOND HILL
QiC: BCG
Date: 04/27/2022
Title: Ladder Run – LateShow
Number of HIMs: 7
BCG, Hulk, Low Tide, Marv, Scope, T-bone
Number of FNGs: 1
Name of FNGs: Flip ‘em
WarmOrama:
Disclaimer, Pledge, and 5 Core Principles
(free, open to men, peer-led, rain/shine, COT)
Warm up
20 SSH IC
10 Don Qs IC
10 Merkins IC
Plank hold (5 core principles)
Runners stretch
2 Downward dog/cobra
Tha Thang:
Last man up to the turf fields.
At turf field, run to 10, 20, 30, 40, and 50. After returning to goal line perform reps = distance covered.
10 Man makers
20 Burpees
30 Onos
40 Mountain Climbers
50 Sumo squats
Break it up with 2 set of bleachers and then return for Round 2 going back down the ladder.
50 Sumo squats
40 Mountain Climbers
30 Onos
20 Burpees
10 Man makers
Last man up back to the flag. Time for Mary to get working on that beach bod.
Nonstop: 20 Box cutters, 20 Gas pumpers, 20 Flutter kicks, 20 Heals to heaven.
COT:
Welcome Junior (Flip ‘em) EH by T-Bone. Great to have you out.
Prayers for all the travelers and for the strength to be better husbands, fathers and leaders!