AO: RICHMOND HILL
QiC: Fresh Prince
Date: 08/17/2025
Title: Muscle Making Monday
Number of HIMs: 18
AMP, Beckett, Chop, Chum, Doobie, Duke, Dump truck, Fresh Prince, GoodShepard, Karen, Magic, Mudflap, NipTuck, Salmonella, Spray, Vetigo, Washout, Yoke
Number of FNGs: 0
Name of FNGs:
WarmOrama:
• SSH x 25 IC
• Imperial Walkers x 15 IC
• Merkins x 15 IC
• Squats x 15 IC
• Arm Circles F/B x 10 IC
• Mosey 100 yards and back
Tha Thang:
Round 1 – Upper Body Grinder (8 min)
4 rounds – 45 sec work / 15 sec rest:
• Merkins → Wide Merkins → Diamond Merkins → Carolina Dry Docks
(AMRAP each interval; short rest)
Round 2 – Lower Body + Core Smash (8 min)
4 rounds – 45 sec work / 15 sec rest:
• Squat Jumps → Monkey Humpers → Bonnie Blairs (alt lunges) → Freddie Mercuries
Round 3 – Cardio Push (8 min)
4 rounds – 45 sec work / 15 sec rest:
• Burpees → Mountain Climbers → Plank Jacks → High Knees
Round 4 – Partner Relay (6 min)
• Partner A sprints 50 yards and back while Partner B does AMRAP exercise. Switch each sprint.
• Exercises: Merkins → Squats → LBCs → Burpees (rotate each sprint).
⸻
Finisher – EMOM Closer (5 min)
Every Minute on the Minute (5 rounds):
• 5 Burpees + 10 Merkins + 15 Squats
Hold plank for remainder of the minute.
COT:
Thankful for this group of men, praises for all that we are blessed with and prayers for the unspoken.