AO: RICHMOND HILL
QiC: Doobie
Date: 01/04/2023
Title: MJ23
Number of HIMs: 16
Beads, Blue Gazelle, Brick, Chop, Chum, Coffee Bean, Doobie, Duke, Dump truck, Fresh Prince, Greenspan, LiveWire, Shark Tank, Trombone, Washout, Wild Thing
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge, 5Tenets, Warmup jog around building, Asphalt pickers, high plank, hip-ups, downward dog, cobra, legups, runner's stretch.
Tha Thang:
Partner up, pick up one Cindy per pair at the hurt locker. Mosey to hill on back side of lake; find the bag of tricks!
25 minutes As Many 11s As Possible.
One Partner: Completes 11s up/down hill doing murder bunnies with Cindy. 10-1, 9-2, 8-3, 7-4…. Burpee Block Jump Overs at the bottom of the hill; 4ct American Hammers at the top of the hill. After every other iteration, grab the ball out of the bag, find number closest to your thumb. Multiple that # by 10 and complete exercise with that #. 1-manmakers, 2-merkins, 3-big boy situps, 4-OHP, 5-Curls, 6-Jump Rope.
Other Partner: controls change over with run around lake. Switch and do 11s.
Mosey back to Hurtlocker and COT!
COT:
#rama, Namarama. Share your top 2023 goal for this year. Best ones: Duke-hydrate with more water, less coffee; be more people focused, less task focused. Coffee Bean-EH five HIMs.
Speed 4 Need 1/21 Resolute Run! @livewire just published 2022 data; can get 150 workouts in one year just by doing 3/week!
Prayers: @YoLo Recovery, @salmenella COVID recovery, First Day of School with Kids.
Numbers 23:23 "See what God has done"! Make God big in your heart in '23!