AO: RICHMOND HILL
QiC: BCG
Date: 07/16/2022
Title: Jesup Inaugural Q
Number of HIMs: 4
BCG
Number of FNGs: 2
Name of FNGs: Homer, Guppy
WarmOrama:
Disclaimer: I am not a professional. Push yourself but don’t hurt yourself. Modify as needed.
Pledge it up.
Warm up
20 Side Straddle Hops (SSH) in cadence (IC)
10 Don Quijotes IC
20 Imperial Walkers IC
1 min plank hold
10 Slow Merkins IC
2 Downward dog/Cobra
Tha Thang:
5 Core Principles – Mosey around the AO stopping at 5 locations to describe each of the F3 Core Principles and perform 16 of the prescribed exercise.
FREE – 16 Merkins IC
PEER-LED – 16 Sumo squats OYO (on your own)
OPEN TO ALL MEN – 1 min Peoples chair
RAIN OR SHINE – 16 Side lunges IC
ENDS IN COT – 16 Burpees OYO
A lot of construction with the new elementary school led us through some rough terrain but also the smoothest asphalt I’ve ever been on.
DORA: Returned to the flag, partner up, and grab one Cindy per partner for a little Dora. Partner one runs across the parking lot and back. Other partner does work towards total of exercise:
100 Alternating Block Merkins
200 Squats (with Cindy)
300 Overhead Press (OHP)
Swapped partners. Decided to continue the shoulder blast with one partner doing Bear crawl to flag and back while other partner performs Burpees. Go for 5 minutes.
5 Minutes of Mary (5MOM): non-stop IC 10 Gas pumpers, Flutter kicks, Box cutters, Freddy Mercury, and Heels to heaven. Had every Pax take a turn calling cadence.
COT:
FNG naming:
Davis – Homer
Ben – Guppy
Announcements:
-Keep it rolling next Saturday 7/23 0700 @ Jaycee Stadium
-Aiming for late August launch
Prayers:
Country, HIMs, strength to be leaders!
Moleskin:
I was impressed by the effort put out by this group of HIM. Big shout out to Guppy for changing a diaper and heading right to the work out! I’m very glad he wash his hands. Looking forward to some great thing from this group as a push the launch a new region.