AO: RICHMOND HILL
QiC: Brick
Date: 11/14/2022
Title: FME EB BBBB
Number of HIMs: 4
Beads, Brick, Greenspan, LiveWire
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge, 5 tenets
Dynamic warmup – 20 yards
– arm walks front/back
– side shuffles
– skips front/back
– lunge twist
– reverse lunge reach
– right over left/left over right
– high knees
– butt kicks
– prime time
– mosey to grab Cindy
Tha Thang:
Circled up and starting to work on our beach bods
50 seconds of reps, 10 seconds to rest/switch
Round 1
– thumb top curls
– thruster
– reverse row
– Cindy swing
– hand release Merkin
– reverse lunges
– OHP
– sumo squat
– diamond merkin
– jungle boy squats
– weighted dead but
– weighted dying cockroach
5 minute interval run around the parking lot 30 hard, 30 soft
Round 2
– curls
– split squat L
– wide merkin
– split squat R
– man makers
– overhead squat
– tricep extensions
– sumo pulse (aka IPC squats)
– pullovers
– kick throughs
– vertical press
– rifle march
– angry birds
– X factors
Put Cindy up and mosey back to flag
COT:
Praise for another day to get up and get better
Thankful for this group of men to hold each other accountable
Prayers for a good week
Reminders to work on building relationships and communicate. It takes work and oftentimes we forget to continue building