AO: WESTSIDE
QiC: Papa Doc
Date: 11/03/2022
Title: Nickles and Dimes
Number of HIMs: 5
BCG, Low Tide, Marv, Papa Doc, Scope
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Standard…Stretches
Tha Thang:
3 mi pre-run for BCG, Scope, and Papa Doc
New Concept: complete two exercises every 30 seconds (5 reps nickles & 10 reps dimes) rest during remaining time until reach 5 mins total. Plan was good but needs a little refining of exercise choice by Q (i.e. hard to complete burpees +1 exercise in :30 sec limit)
Had the tunes pumping and got right into it with the :30 sec EMOM timer.
5 burpees (50 reps)
*switched to squats about halfway through*
10 big boys (100 reps)
Optional Rest ex = 6 inch leg raise
5 bonny blairs hw (50 reps)
10 flutter kicks hw (100 reps)
Optional Rest ex = Al Gore
5 Carolina dry docks (50 reps)
10 merkins (100 reps)
Optional Rest ex = low plank
5 jungle boy squats (50 reps)
10 push up bras (100 reps)
COT:
Announcements:
1. Costal Empire Grow Ruck planned for Oct '23 *stay tuned for more details*
2. F3 night at Savannah ghost pirates, Nov 18
3. Dec 3, Speed for Need event and volunteers
https://f3coastalempire.slack.com/archives/CJ67GG5R6/p1664805989991509
4. Dec 3, RH golf outing after bridge run
5. Saturday Nov 26 @ 0630, Turkey bowl flag football, sign up on slack https://f3coastalempire.slack.com/archives/CJ67GG5R6/p1667246464700649
6. Turkey trot through Buckhead at 0800 on Thanksgiving
Prayers:
@papadoc travels to WV for friends 40th bday
@scope Christ's church throughout the area to be a light and cast out darkness
Nov 8, Midterm elections