AO: RICHMOND HILL
QiC: Papa Doc
Date: 11/18/2022
Title: Frozen corners
Number of HIMs: 4
BCG, Butterfingers, Low Tide, Papa Doc
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
SSH x20
Dynamic warmup; Slow jog around the admin bldg with chain breakers, arm circles, high knees, butt kickers, karaoke, lunge twist, toy soldiers
Tha Thang:
4 corners with cindy
Jog 1 lap around admin building
Rifle carry to next corner
1: Curls x100
2: OHP x75
3: Sumo squats x100
4: Kettle swings x50
Final corner reps
Tricep dips x20
One arm rows x15 each side
Chest press x30
Skull crushers x20
Gas pumpers x20
Thrusters x20
Merkins x20
Mary
Continuous IC American hammers x20, Freddy Mercury x20, flutter kicks x20, 20 LBCs oyo, and 20 big boys oyo
COT:
Announcements:
-Burbon exchange sign ups
-Richmond Hill Christmas parade
-Combined group next week with EB teachers off?
-BCG has Sat Q
Prayers
-Safe travels over the holiday
-@BCG PCS move this summer