AO: RICHMOND HILL
QiC: Papa Doc
Date: 10/03/2022
Title: Chest Day and Bleachers
Number of HIMs: 8
BCG, Blanco Fuego, Butterfingers, Low Tide, Moonshine, Papa Doc, Pine Knot, Scope
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
SSH x20
Don quixote x15
Asphalt pickers x120
DD
Runners stretch
Michael Phelps
Tha Thang:
Mosey to Bleachers long way round the pond
Partner up
Must reach 150 reps each exercise before moving on
P1 runs bleacher 2x w/5 squats at apex; P2 Derkins; swap
P1 runs bleacher 2x w/5 squats at apex; P2 Merkins; swap
P1 runs bleacher 2x w/5 squats at apex; P2 Irkins; swap
P1 runs bleacher 2x w/5 squats at apex; P2 dips; swap
Mosey back to flag long way through the ball fields
Mary
Continuous IC flutter kicks x20, gas pumpers x15, heals to heaven x10, American hammers x10, and 20 big boys oyo
COT:
#rama, Namarama
Announcements:
1. Sat @Mrwoodcock upcoming wedding/workout
2. Sat IPC week 5 late show/makeup
3. Sat Coastal Empire F3 Convergence/Launch (new AO at the Ranch in Guyton). Start time 0600; Address: 1201 Noel C Conaway Rd Guyton
Prayers:
1. @Scope grandfather triple bypass surgery
Captivity limits capacity
When we are freed from sin, we are freed to serve