AO: RICHMOND HILL
QiC: Brick
Date: 10/12/2022
Title: OG EB – No more IPC but we’ve got BBB #LBN
Number of HIMs: 11
Brick, Buzz, Duke, LiveWire, Magic, Salmonella, Shark Tank, Smoke, Villa
Number of FNGs: 1
Name of FNGs: Ditka
WarmOrama:
Pledge
5 tenets
SSH x 10 IC
Slapjacks x 10 IC
Finkle kicks x 5 each leg OYO
Squats x 10 IC
Arm circles SML forwards/backwards OYO
Push up bras x 10 IC
Michael Phelps OYO
Burpees x 5 OYO
Grab Cindy and head to side parking lot
40 yard sprints – 1 + 1 burpee, 2 + 2 burpees, 3 + 3 burpees
Tha Thang:
Rounds 1 – 4 = 2 minute rounds – reps increase by 5 after completing set of each exercise – AMRAP each round
– Round 1 – chest press and Cindy pullovers
– Round 2 – front squat and OHP
– 1 minute burpee break
– 1 minute find your breath
– Round 3 – tricep extensions and curls
– Round 4 – gas pumpers and LBCs
– 1 minute burpee break
– 1 minute find your breath
Round 5 = 1 minute each
– Squat + 3 pulse at bottom
– Hand release merkins
– Cindy swings
Alternating 40 yard sprints – group of 3 or 4 – one PAX goes 40 yards, others stay at start, sprint and switch continuously for 3 minutes – PAX got eight 40s in
Return Cindy and head back to flag for more activities
Core work – 25 seconds on, 5 seconds switch
– Birth canals
– Bicycles
– Hip ups
– X factors
– Single leg bicycle R
– Single leg bicycle L
Had some extra time so got in a 2 minute tabata round
– burpees and star jumps
COT:
Praise for another day to get up and get better
Prayer for safe travels for Magic’s M
Prayer for Sal’s boss visit today
Prayer for this group that we would continue to grow abd reach/build strong men in our community