AO: RICHMOND HILL
QiC: Yoke
Date: 10/10/2025
Title: Friday Q
Number of HIMs: 12
AMP, Bartman, Extra, Karen, Lot lizard, Mo-Gas, Salmonella, Shark Tank, Spray, Squall, Yoke
Number of FNGs: 1
Name of FNGs: Slices
WarmOrama:
Dynamic warmup around the field
Tha Thang:
Section1- 10x100m runs focused sprints on the middle 40
Section2- 2.5x100m Alternating Upper/ Lower body conditioning (Spiderman Pushups/Lunges // Bearcrawl/Walking Squats // Inchworms/Side lunges)
Section3- Wheel of pain- Farmers Carry or Sprint around the Circle alternating (Planks, Squats, Core work)
COT:
Prayers for safe travels on Fall Break. A new Soulcon starts Monday, see Sal for details.