AO: RICHMOND HILL
QiC: BCG
Date: 11/04/2022
Title: Late Show – Tabata
Number of HIMs: 6
Air Ball, BCG, Butterfingers, Papa Doc, Pine Knot, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
20 SSH IC
20 Imperial walkers
Plank
10 Spider-Man merkins IC
Runners stretch
Downward dog/Cobra
Pax grumbled as most didn't recognize most of the EDM music YHC played. I am hopeful their appreciation grew a little today.
Tha Thang:
Mosey around the admin building.
Tabata at the flag. 40/20 work-rest. 6 minutes. Alternate exercises (ABABAB). Mosey around admin building between each round.
Round 1: Square jumps and T Merkins
Round 2: Burpees and Jacknives (feet up)
Round 3: SSH and gas pumpers
Mosey around the admin building.
Pax favorite Mary: Spider-Man, gas pumpers, Hulks penguin, LBC, Foxholes, and Heels to heaven
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 (LiveWire)
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:
YHC interviews and matching for next move, Low Tides hip, HIMs.