AO: RICHMOND HILL
QiC: BCG
Date: 05/06/2022
Title: Farmer Kettlebells and Rockets
Number of HIMs: 7
BCG, Butterfingers, Flip em, Low Tide, Scope, T-bone, Trophy
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
1 min butt kickers and high knees
10 Don Quixotes IC
Runners stretch
Downward dog/Cobra
Tha Thang:
Mosey to the hurt locker to pick up Cindy and continue on to the lake for partner workout.
Start with 20 Kettlebell swings each. One pax FARMER carries both Cindys while the other pax runs to the first bench and performs the prescribed workout until partner arrives. Partners alternate at each bench after performing 20 more kettlebell swings.
Bench 1/2: Merkins
Bench 3/4: Big boy
Bench 5/6: Jungle boy squats
Half way through we spotted @Falcon9 in the distance.
Carry Cindy back to her home with one thruster every 10 steps. Back to the flag for some Mary.
20 X-Factors
15 Boat Canoes IC
20 Big boy sit-ups
20 Heels to heaven IC
20 Flutter kicks IC
20 Stationary bikes
5 Captain Thors
Pax favorite 30 sec each: Heel taps, side crunch, cockroaches, LBC, gas pumpers, Freddy Mercury
COT:
#/Namearama: Plans for summer. Disney, Maine, Folley beach, Nickelodeon in Mexico, Camps, grandparent visits, Baseball
Announcements: M day Sunday!
Prayers: Mr Woodcock, Marv’s dad battle with CA, Loss of infant.