AO: RICHMOND HILL
QiC: BCG
Date: 09/05/2022
Title: Bears and Bunnies
Number of HIMs: 8
BCG, Brick, Butterfingers, Doobie, Doubtfire, Greenspan, Low Tide
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
10 Don Quixote IC
10 Concrete pickers IC
10 Michael Phelps
10 Arm circles
Last man up to the turf fields.
Tha Thang:
Pax split up into 2 groups for a sample of this weeks IPC: 25 minute AMRAP (IPC is 45 min).
25 yard square laid out by cones. Bear crawl between cones always facing the tree line (forward/side/back/side). Alternated bunny hop as the method of transportation for the second round then back to bear crawl. Other modifications discussed were Carioca (alternating), Lunge walk , or Mosey. Exercises:
25 Squats (Cone 1)
25 Merkins (Cone 2)
25 Big boys (Cone 3)
25 Burpees (Cone 4)
Most Pax completed 300 and some (Doobie) completed over 400.
After time, last man up back to the flag for a little bit more Mary. 20 each IC without breaks: Flutter kicks, gas pumpers, heels to heaven, an jackknives.
COT:
Announcements:
-Ramp buildup 0800
Prayers:
-Labor Day travels
-Be present for family time