AO: RICHMOND HILL
QiC: Doobie
Date: 09/28/2022
Title: Death by Skinny Runner (IPC22 Week 4)
Number of HIMs: 27
Bandcamp, BCG, Beads, Brick, Bring it, Butterfingers, Buzz, Chop, Chum, Doobie, Doubtfire, Duke, Fresh Prince, Greenspan, LiveWire, Low Tide, Magic, Mailman, Mr. Woodcock, Piggy Bank, Pihole, Shark Tank, Smoke, Wild Thing, Yo-L0
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
Side Hurdler Stretch
Downward Dog/Cobra
High Plank Knees to Elbows
Gas Pumpers
Hello Dollies
V Ups
Tha Thang:
IPC22 Week 4 "Death by Skinny Runner"
100 Gas Pumpers (Knees to Chest)
50 Jump Rope
1 mile run
25 Hello Dollies
25 Burpees
50 Jump Rope
400-meter run
25 Hand Release Merkins
25 V-Ups
50 Jump Rope
400-meter run
25 Leg Raises
25 Jungle Boi Squats – 2 spoons style
50 Jump Rope
400-meter run
25 4-count flutter kicks
25 Bonnie Blairs (hard way – right leg and left leg counts as 1)
50 Jump Rope
400-meter run
100 Big Boy Sit-ups
50 Jump Rope
1 mile run
COT:
Solid Solid! Done with Week 4! Iron Sharpens Iron! U vs. U university PhD program!
#rama, Namarama, Announcements, Praises, Prayers.
Prayers: @buzz out of town for Hurricane Ian (pray for family); @magic father health concern; @chum Golden Olympics Thurs-Sat in Warner-Robbins (win in all @chum); families and preparing for the storm! HUNKER DOWN!
Pray and think about EB 0445 split to Frances Meeks every M/W/F!
@chop Q Friday!
Stay STRONG! IAN or BUST! HUNKER DOWN! #bettertogether