AO: RICHMOND HILL
QiC: Brick
Date: 11/04/2022
Title: FME EBs – BBB heads to the Southside
Number of HIMs: 7
Beads, Brick, Chop, Doobie, Greenspan, LiveWire, Piggy Bank
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
5 Tenets
Dynamic warmup – 40 yards
Arm walks
Arm walks backwards
Side shuffle + arm swings R
Side shuffle + arm swings L
Skips + arm swings
Backwards skips + arm swings
Lunge twist
Reverse lunge and reach
High knees
Butt kicks
Prime time
Up tall and fall and go grab Cindy
Tha Thang:
Meet back at our first light for some classic BBB
1-2-3 ladders
Sprint 40 yards – do one burpee
Sprint 40 yards x 2 – do two burpees
Sprint 40 yards x 3 – do three burpees
Thumpers going – get going with tabata
20/10 split – work 20, switch and work 10
– squats/pulse
– 1 minute burpee break
– pullovers/merkins
– 1 minute burpee break
– squat + curb jump/Cindy swings
– 1 minute burpee break
Rest 1 minute to find our breath
Chain reaction – 6 Cindys about 7 yards apart in a straight line. One pax at each Cindy and one pax is the runner/timer. Runner gets back to start and pax move up one Cindy when other pax gets to them. Walking lunge between Cindy spots. After last Cindy – runner back to start
– curls
– goblet front squat
– OHP
– alternating reverse lunges
– WCW push-ups on Cindy
– man makers
Take her home and meet back at flag
1 minute of hand release Merkin 20/10 split
1 minute of jungle boy SQUATS
6 minutes of Mary
– legs straight sit up
– gas pumper
– LBC
– bicycles
– straight leg raises
– straight leg alternating toe touch
– single leg bicycles L/R
– 1 minute of learning to fly
COT:
Greenspan birthday yesterday!
Chop leading Saturday Q 0600
Prayers for Doobie’s M travel safety
Reminder to check in with others. We don’t know what others are going through. Show kindness. Sometimes a check in and reminder you’re thinking about someone can go a long way.
Praise for this group of men and gratitude for having the ability to get up and get after another day