AO: RICHMOND HILL
QiC: BCG
Date: 10/22/2022
Title: Spoke’m if you’ve got’em
Number of HIMs: 13
Air Ball, Backdraft, BCG, Butterfingers, Doobie, Duke, Fresh Prince, LiveWire, Mr. Woodcock, Primary, Salmonella
Number of FNGs: 0
Name of FNGs:
WarmOrama:
43 degrees at start with a cool breeze.
Disclaimer and Pledge.
Doobie’s neighbor rolled in right as we got started. He was named downrange in Orlando by Betty Crocker and Gilligan.
Warm up
20 SSH IC
15 Low and slow squats IC
10 Don Quijotes IC
20 Plank Jack + Tuck IC
Runners stretch and reach
2 Downward dog/cobra
Mosey to the turf fields stopping to do 30 Curb Toe taps.
Tha Thang:
30 minute AMRAP spoke
Everyone starts in the midfield circle. 10 burpees then move to the next corner of field.
Corner 1: Chest
20 each: HR merkins, Diamond merkins
Corner 2: Abs
20 each: jackknife (hard way), heels to heaven
Corner 3: Legs
20 each: Bonnie blairs (hard way), sumo squat
Corner 4: Cardio
20 each: SSH (clap at top), Star jumps
1 round = 200 reps
Most Pax completed between 400-500 reps!
Split into 2 teams for Train track relay. Pax run and hold plank between 2-3 yards apart. Last Pax runs over top of each planker and then holds plank at the front. Race to the 100 and back.
Mosey back to the flag for some more Mary. Nonstop, 20 each, in cadence: gas pumpers, flutter kicks, hello dolly, and LBC.
COT:
Announcements
-Nov 18 Ghost Pirates find raiser for speed for need
-Turkey trot 0800 Turkey day @ Buckhead with after party at Mr Party Pants crib – see Trophy for details
-Dec 3 Speed for need at Bridge Run 10K. See Coffee Bean for volunteer opportunities at expo Friday before race
Prayers
-Fresh Prince friends sister
-Mr. Woodcock’s friend daughter
-FIA continues to grow in pooler and RH