AO: RICHMOND HILL
QiC: Duke
Date: 10/10/2022
Title: Rifles and farmers
Number of HIMs: 8
Brick, Chum, Coffee Bean, Duke, Magic, Shark Tank, Yo-L0
Number of FNGs: 1
Name of FNGs: Ribeye
WarmOrama:
-20: 4 count push up bra
-20: 4 count SSH
-20 single count Bonnie Blair’s
-10 single count walk out push ups
-Brick grind and warrior pose
Tha Thang:
Pick up Cindy. Partner up and farmer carry pursuit to turf field.
AT THE FIELD
One partner will rifle carry the distance and back while the other does the exercise. Once back, partners switch and complete the round
ROUND 1: 100 yards and chest presses
ROUND 2: 90 yards and goblin squats
ROUND 3: 80 yards and curls
ROUND 4: 70 yards and alternating lunges
ROUND 5: 60 yards and dips
ROUND 4: 50 yards and calf raises
CIRCLE UP FOR MARY
Flutter kicks
Gas pumpers
X Man crunches
Hip touches
High plank, low plank
COT:
Speed for Need run is happening on Dec 3. Join up for a good cause. See @coffeebean and @chum for details. Prayers for community and HIM everywhere