AO: RICHMOND HILL
QiC: BCG
Date: 10/14/2022
Title: Friday Shuttle Run
Number of HIMs: 5
BCG, Low Tide, Marv, Papa Doc, Pine Knot
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Warm up
20 SSH IC
10 Don Quixotes IC
20 Imperial walkers IC
Plank
10 Merkins IC
Runners stretch
Downward dog/Cobra
Tha Thang:
Kicked up the 70s rock music and got to work. Grabbed Cindy and did last man up to the turf fields. Walkers rotate between rifle carry and walking curls and runner shoulders.
15-yard shuttle (60 yards) followed by Cindy work.
Round 1:
Sprint; 15 Manmakers
Karaoke out, Sprint back; 15 Kettlebell Swings
High knees out, butt kick back; 15 Curls
Back pedal out, sprint back; 15 Lawnmowers
Bleacher run!
Round 2:
Sprint; 15 Manmakers
Karaoke out, Sprint back; 15 Kettlebell Swings
High knees out, butt kick back; 15 Curls
Back pedal out, sprint back; 15 Lawnmowers
Moseyed back to the flag for some Mary with Cindy. 15 box cutters, 15 gas pumpers, 15 big boys. Put Cindy to bed and carried on with EC 5 Captain Thors, 20 jackknives.
COT:
Announcements
Plans starting for Grow ruck event next year
Ghost pirate Nov 18 @ 7:30 speed for need fundraiser
Bridge run Dec 3 – need volunteers to push and man tent
Prayers
Baby Quentin
Unspoken