AO: RICHMOND HILL
QiC: Doobie
Date: 09/26/2022
Title: Death by Chum (Skinny Runner) Warmup
Number of HIMs: 17
Beads, Bear, Brick, Chop, Chum, Doobie, Dunder, Fresh Prince, Greenspan, Mr. Woodcock, Smoke, Villa, Wild Thing, Yo-L0
Number of FNGs: 2
Name of FNGs: Driveby, Bandcamp
WarmOrama:
Pledge
Lean Stretch
Moroccan Nightclub Jacks
Cobra/Downward Dog
Side Plank with legups
Slow Merkins
Windmills
Brief run routes and large cardboard Winkie for IPC22 Week 4 (Death by Skinny Runner).
Tha Thang:
As Many Reps As Possible (AMRAP) in 23 minutes (complete only the first mile and 200m run):
100 Gas Pumpers (Knees to Chest – watch the video)
50 Jump Rope
1 mile run
25 Hello Dollies (seriously, watch the video)
25 Burpees
50 Jump Rope
400-meter run
25 Hand Release Merkins (we explain a lot in the video)
25 V-Ups
50 Jump Rope
400-meter run
25 Leg Raises
25 Jungle Boi Squats – 2 spoons style (we will even do demonstrations)
50 Jump Rope
400-meter run
25 4-count flutter kicks (watch the video)
25 Bonnie Blairs (hard way – right leg and left leg counts as 1 – if there is any question about this, re-watch the video)
50 Jump Rope
400-meter run
100 Big Boy Sit-ups
50 Jump Rope
1 mile run
COT:
Just like God's Spirit hovered over the waters and created land in Genesis 1, God's Spirit hovers over you! No matter what troubles you face this week, God hovers over you!
#rama, Namarama
2 FNGs: Chris Britt (Bandcamp) and Cole Morgan (Driveby)
Praises: @Mr. Woodcock's sons both got baptized.
Prayers: @chum golden Olympics THURS/FRI; @chop friend Frank Rubio in ISS for next six months; incoming hurricanes; people of Puerto Rico.
WED EB Timeline (meet at Flagpole):
04:35am Warmup
04:40am Start IPC22 Week 4 (Death by Skinny Runner)
Seize this week!