AO: RICHMOND HILL
QiC: Brick
Date: 12/09/2022
Title: FME EB – Brick Work
Number of HIMs: 9
Anvil, Beads, Brick, Chop, Doobie, Greenspan, LiveWire, Milkman, Wild Thing
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
5 tenets
20 seconds of each
SSH
Slapjacks
Wide leg front bend
Freestyle
Backstroke
Michael Phelps
Merkin
Right grind
Left grind
Mosey to grab the girls
Tha Thang:
Round 1 – 25 second sets x 4
– partner Tyra press
– Gorilla rows
– hand release Merkin
– two Cindy dead lift
Cardio break – 4 x 40 yard sprints
Round 2 – 25 second sets x 2
– Tyra touch thruster
– Cindy pullover
– Bonnie Blair
– two Cindy merkin
Cardio break – 2 x 40 yard sprints
Round 3 – 25 second sets x 2
– thumb top curls
– diamond merkins
– hammer curls
– tricep extension
Round 4 – 5 minute abs
– BBSU
– gas pumper
– LBC
– bicycles
– straight leg raises
– straight leg shin touches
– low plank rock
COT:
Mailman to Milkman new NIL deal
Nice to have Anvil visit this morning
Prayers for a strong end to first semester
Prayers for safe travels for Chop and family and others traveling this weekend
Praise for this group of men
Remember the reason for the season!
