AO: RICHMOND HILL
QiC: Brick
Date: 01/13/2023
Title: EB BBB 4 Quarters
Number of HIMs: 18
Backflow, Beads, Brick, Chop, Coffee Bean, Doobie, Duke, Dump truck, Fresh Prince, Greenspan, Hoover, LiveWire, Piggy Bank, Shark Tank, Short Circuit, Trombone, Villa, Webster
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
5 tenets
20 seconds each
SSH
Finkle Kicks
Squats
Michael Phelps
Merkins
Brick grind R
Brick grind L
Front stroke
Backstroke
Burpees
Grab the girl and head to the side parking lot
Tha Thang:
Curb to curb is our running distance
Each exercise 2 sets of 36 seconds on, 10 seconds off
1st quarter
– Sprints/squat jumps
– Merkin kick throughs
– Squat + 3 pulse
2nd Quarter
– Sprints + squat jumps
– Burpee + 2 groiners
– Thrusters
3rd Quarter
– Sprints + squat jumps
– curls
– diamond merkin
4th Quarter
– Sprints + squat jumps
– Core work x 20 each x 3
Gas pumper
LBC
Bicycles
Straight leg raise
Dying cockroaches
Put girl away and head back to flag for overtime
20 sec on 10 off split
Squat jumps + merkins
Bonnie Blair + merkins
COT:
Jan 21 Speed4Need at McAllister
Feb 4 Convergence and Sterling Creek Relay
Feb 11 Speed4Need at Berwick
Mar 17 Golf outing
Praise for Webster’s son and his improvement
Prayers for safe travels for all those traveling this weekend
Praise for this group of reminders to check with each and let each other know if something isn’t right
Embrace the process. No helicopter rides to the top, it’s a grind.