AO: RICHMOND HILL
QiC: Shark Tank
Date: 11/18/2022
Title: Deja Vu
Number of HIMs: 5
Backdraft, Buzz, Chum, Coffee Bean, Shark Tank
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH x 20
Concrete Pickers x 20
Arm Circles – Forwards and Back
Michael Phelps
Some Runner's stretch and Downward Dog
Tha Thang:
Kept it simple today. Went to pick up Cindy and meet back at the pavement. Paired up for some group work.
One partner Farmer Carries counterclockwise around admin building while the other takes of running in the clockwise direction. When you meet your partner you perform the following sequence – Merkins x 20, Squats x 20, Big Boys x 20. Once completed you switch your travel method and the runner now picks up Cindy for some Farmer Carry time and the other partner runs (still in opposite directions). Stop every time you meet your partner for the same exercises and Cindy swapping. The group of 3 added in some Rifle Carry instead of Farmer Carry. Put Cindy up with just enough time left for 10 burpees to close it out.
COT:
Need for Speed – Dec 3rd
Keep a lookout for posted series on the 3rd-f channel
Safe travels for everyone over the next week
Help us be attentive fathers and let our kids know that we are there for them.
Control phone time for us and our 2.0s.
Prayers for all affected by teenage suicide