AO: RICHMOND HILL
QiC: BCG
Date: 10/21/2022
Title: Fútbol countdown
Number of HIMs: 7
Air Ball, BCG, Butterfingers, Low Tide, Marv, Pine Knot, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
41 degrees, YHC burning in late (5 penalty burpees).
Disclaimer, Pledge, and 5 Core Principles
(free, open to men, peer-led, rain/shine, COT)
Warm up
20 SSH IC
10 Toy Soldiers IC
10 Plank Jack + Tuck IC
10 Merkins
Tha Thang:
Countdown to the World Cup 30 days 6 hours 30 min!! Turned up the fútbol music and played a little last man up down to the fútbol fields.
30 yards high knees
30 yards butt kickers
30 yards kareoke
30 yards super marios
30 yards sprints
Crossbar challenge: Pax attempts to hit crossbar x 3 from top of the 18 yd box to reduce from 50 sec timer. 1 hits.
Tabata set #1 50/10 x 3
Star jumps/Merkins
Juggle challenge: Pax juggle ball to reduce reps. 30 burpees minus total number of 3 Pax. 9 total juggles… 21 burpees performed.
Crossbar challenge #2: Pax attempts to hit crossbar x 3 from top of the 18 yd box to reduce from 50 sec timer. 0 hits.
Tabata set #2 50/10 x 3 reps
Mountain climbers/Stationary bike
Finisher
50 Squats
30 Alt lunges
Mosey back to flag. Pax favorite Mary. 25 Heels to heaven, 20 gas pumpers, 20 big boys, 20 Nolan, 10 bird dogs, 30 LBC
COT:
Announcements
Saturday Nov 26 – Turkey bowl
Thanksgiving 0800 Buckhead 5K
Prayer
trophy dad recovery, pax health and courage, unspoken