AO: RICHMOND HILL
QiC: NipTuck
Date: 06/18/2025
Title: EarlyBirds- Convegence Rewind
Number of HIMs: 19
AMP, Chop, Chum, Doobie, Dozer, Dump truck, Ennis, Fresh Prince, GoodShepard, Lot lizard, Milkman, Miracle Grow, Mudflap, Piggy Bank, Rewind, Salmonella, Shark Tank
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Side straddle hops x 20
Merkins x 10
Downward dog- stretch right calf, stretch left calf
Right leg up – stretch: left leg – stretch
Back to high plank and inchworm it up
Tha Thang:
Sprint Challenge Summary:
– Sprint 10 yards out and back. Each round, complete a number of sprints equal to the round number (e.g., Round 1 = 1 sprint, Round 2 = 2 sprints, etc.), with 1 minute per round. If you fail to finish within the time limit, you’re out. Do burpees equal to the round you were eliminated on. Continue (“Merry”) until the last person finishes.
20-Minute AMRAP Workout Summary:
Complete as many rounds as possible in 20 minutes of:
• 5 pull-ups
• 5 squat thrusters
• 5 merkins (push-ups)
• 5 sit-ups
• Run to the light post
• Frog hop between the cups
COT:
Good Sheppards M
Chops interviews in Tennessee and future life plans
Selah- MRI brain. Prayer for answers and healing.
Unspokens