AO: RICHMOND HILL
QiC: BCG
Date: 10/01/2022
Title: IPC #4: Death by skinny runner
Number of HIMs: 7
BCG, Chum, Coffee Bean, Papa Doc
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer, Pledge, and 5 Core Principles
(free, open to men, peer-led, rain/shine, COT)
20 Side straddle hops
Runners stretch
Downward dog/cobra
Scarecrow each side
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
Chum crushed it with just over 31 minutes!! Respect!!!
COT:
Also big shout out to the 2.0s that came out and completed a minimally modified IPC.
Announcements
-Early bird split starting Monday 0445 at FMES
-Speed for Need at Savannah bridge run 3Dec
Prayers
-Floridians and South Carolinians impacted by hurricane
-Strength for Pax to continue pushing and sharpening each other