AO: RICHMOND HILL
QiC: BCG
Date: 08/12/2022
Title: Cindy swing and carry
Number of HIMs: 6
BCG, Low Tide, Mr. Woodcock, Papa Doc, Scope, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Warm up
20 SSH IC
10 Don Quixotes IC
Arm circles and Michael Phelps
10 Merkins IC
Downward dog/Cobra
Tha Thang:
Mosey to the hurt locker to pick up Cindy and return to flag for some 4 corner kettles and carry.
Start with 10 Kettlebell swings each. Pax1 farmer carries both Cindys while Pax2 runs to the next corner and performs the prescribed workout. Partners switch and Pax1 does the prescribed workout and Pax2 performs 10 more kettlebell swings.
Corner 1: 20 Hand release merkins
Corner 2: 20 Squats
Corner 3: 15 Burpees
Corner 4: 20 Mountain climber (4 count)
Rinse and repeat with following exercises:
Corner 1: 20 Monkey humpers
Corner 2: 20 plank jacks
Corner 3: 20 Squats
Corner 4: 20 Curb dips
Rinse and repeat both sets but instead of farmer carry switch to rifle carry.
Put Cindy away and prepare for a date with Mary.
20 X-Factors
20 Big boy sit-ups
20 Heels to heaven IC
20 Flutter kicks IC
COT:
Announcements
-Golf tourney at 8/20 Lost Plantation
-Ramp build 8/20 8-10
-F3 Jesup launch tomorrow.
Prayers
-Community Bible Church completing their first week and continued success 10am
-Coopers health
-Resilience to those that coparent and focus on their children