AO: RICHMOND HILL
QiC: Fresh Prince
Date: 09/03/2025
Title: Non-IPC F3 Burn
Number of HIMs: 16
AMP, Birds Eye, Chop, Chum, Doobie, Duke, Dump truck, Fresh Prince, GoodShepard, Mo-Gas, Piggy Bank, Salmonella, Shark Tank, Spray, Squall, Washout
Number of FNGs: 0
Name of FNGs:
WarmOrama:
• Mosey up/down bleachers 2x
• 15 SSH (Side Straddle Hops) IC
• 10 Merkins IC
• 15 Squats IC
• High knees up the bleachers, slow jog down
Tha Thang:
Block 1: Bleacher Legs & Cardio (10 min AMRAP)
• Run up/down bleachers (1 rep) × 5
• 15 Squats w/ Block
• 15 Step-Ups (each leg)
• 10 Block Thrusters
Keep moving, no rest until 10 min is up.
Block 2: Upper Body Smash (10 min AMRAP)
• 20 Block Curls
• 15 Overhead Press
• 15 Merkins (hand release if able)
• Bear crawl 20 yards
Block 3: Core & Combo (10 min AMRAP)
• 20 Block Swings (like kettlebell)
• 20 LBCs w/ Block overhead
• 10 Burpees
• Run bleachers
Finisher: Bleacher Relay Core Burnout (5 min)
• Partner up (if group; solo = self-push):
• P1: Runs bleacher up & down
• P2: AMRAP Block Exercises until swap:
• Round 1: Block Flutter Kicks
• Round 2: Block Chest Press on ground
• Round 3: Block Russian Twists
COT:
Praises for this group of men, prayers for Horace Daniel (my granddad), safe travels for all on the road the weekend ahead .