AO: RICHMOND HILL
QiC: BCG
Date: 07/29/2022
Title: Speed and Power
Number of HIMs: 8
BCG, Butterfingers, Dr. Phil, Low Tide, Murdock, Papa Doc
Number of FNGs: 1
Name of FNGs: Bowie
WarmOrama:
Disclaimer, Pledge, and 5 Core Principles
(free, open to men, peer-led, rain/shine, COT)
Warm up
20 SSH IC
10 Don Q IC
10 Emperial walkers IC
Runners stretch
2 Downward dog/Cobra
Tha Thang:
Grab Cindy and mosey to the turf fields. Starting on goal line move Cindy 50 yards at a time and return. Each return do 10 Burpees at goal line.
Rifle, Shoulder x 2, murder bunny
1 set of Bleacher run then circled up for some Cindy work.
50 each
OHP
KB swings
Windshield wipers over Cindy
Chest press
Curls
Stop for lawnmower pulls on the way back to the hurt locker.
Time for Mary… Non-stop 20 IC of gas pumpers, flutter kicks, box cutters, LBCs, and X-factors.
COT:
Named an FNG Bowie 🎶 under pressure 🎶
Announcement:
-No F3 Jesup tomorrow. Instead YHC will host a fun beatdown at OG.
-F3 “build a ramp” next weekend. Doobie leading the way.
Prayers
Butterfingers son surgery went well, unspoken, and strength to lead.