AO: RICHMOND HILL
QiC: Papa Doc
Date: 10/08/2022
Title: Return of the Kraken IPC22 Week #5 Happy 5th IPC Anniversary
Number of HIMs: 7
BCG, Papa Doc
Number of FNGs: 2
Name of FNGs: Man O' War, Mongoose
WarmOrama:
Pledge / Disclaimer / 5 tenants of F3
20x SSH IC
10x Toy Soldiers IC
15x Imperial Walkers
DD
Runners stretch
Arm circles (front and back)
50 yd Warmup jog
Tha Thang:
Complete all 5 Rounds For Time (RFT):
5 Kraken Burpees every 5 minutes. When the EMOM timer goes off, stop what you’re doing and do 5 Kraken Burpees.
Round 1
10 BDE Burpees
10 yard Murder Bunny
10 BDE Burpees
10 yard Reverse Murder Bunny
Round 2
20 Thrusters
20 yard Murder Bunny
20 Thrusters
20 yard Reverse Murder Bunny
Round 3
30 Bonnie Blairs (the Hard way)
30 yard Murder Bunny
30 Bonnie Blairs (the Hard way)
30 yard Reverse Murder Bunny
Round 4
40 Jungle Boi Squats (2 Spoonz Style)
20 yard Murder Bunny
40 Jungle Boi Squats (2 Spoonz Style)
20 yard Reverse Murder Bunny
Round 5
50 Merkins
10 yard Murder Bunny
50 Merkins
10 yard Reverse Murder Bunny
COT:
#Rama; NamaRama, 2x FNGs named (1x Papa Doc's 2.0)
Announcements:
1. @mrwoodcock wedding today!!
2. Dec 3: Need 4 Speed
Prayers:
1. @bookworm working with handicapped kids playing soccer tomorrow
2. Joasis (sp?) @mrwoodcock groomsmen in hospital