AO: RICHMOND HILL
QiC: Dump truck
Date: 08/20/2025
Title: Midweek Beatdown
Number of HIMs: 21
AMP, Bandaid, Beckett, Chop, Chum, Doobie, Duke, Dump truck, Fresh Prince, GoodShepard, Lot lizard, Milkman, Mudflap, Salmonella, Shark Tank, Spray, Squall, Vetigo, Washout, Yoke
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Welcome, disclaimer, slow mosey to new flag opposite parking lot.
SSH,Asphalt pickers,Runners stretch, 5 merkins,arm circles, Micheal Phelps, Finish lap pickup Cindy head to goal line
Tha Thang:
6 rounds 1:00 work 15 sec rest
5 Manmakers at the start of each rd
Thrusters, Kettlebells
MOT- 3 min 30 yd sprints
6 rounds 45 sec work 15 sec rest 3 exercises
Flutters w/block, low to high plank, American Hammers
MOT- Sled Cindy to 50yd line, jog to goal line and back to Cindy then sled back home
4 rds 45 sec work 15 sec rest
Bonnie Blair’s, Squats
Farmers Carry relay
4 burpees every time a new runner leaves the line
Put the ol girl up
COT:
Prayers for this group of men, thankful for his grace and mercy on us.
Thankful for the accountability