AO: RICHMOND HILL
QiC: Doobie
Date: 10/13/2025
Title: Light the World
Number of HIMs: 8
AMP, Fresh Prince, Hoover, Karen, Kong, Mudflap, Yoke
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
Split into Groups of 3
One Cindy per Group
Mosey 300m (Rifle Carry Cindy)
Circle up: Side Stretch, Tenets, Asphalt Pickers, Imperial Walkers, Warrior Pose, Cobra
Standard Long Jump, Left/Right Hops 300m (Rifle Carry Cindy)
Circle Up: Mountain Climbers, Box Cutters, Hello Dollies.
Mosey to Softball Complex Playground.
Tha Thang:
3 Rounds: 10 pullups, 15 stepups, 20 situps.
Groups of Three at first lightpole: soccer ball, cindy per group.
Non-Cindy two: take turns kicking soccer ball from one light pole along the softball walkway to the next. 10 reps / kick. Third Partner Rifle Carry Cindy (switch each light pole). Light pole 1/4/7 = Pushups; Light pole 2/5/8 = Situps; Light pole 3/6/9 = Air Squats.
Mosey back to COT. Blue Light: stop for RONDO (one in the middle, no passing to F3er next to you). Mosey rest of the way back to COT.
COT:
Prov 6:6-7 Go to the ant, thou sluggard: consider her ways, and be wise: which having no guide, overseer, or ruler, accomplishes much.
We are better when we work together, from F3 fitness to our efforts at home and work! What problem or burden are you trying to carry alone! Don't do it, be like the ANT!
#rama, Namarama!
Announcements: Sat = Heartwood 5k Speed 4 Need at RHHS; 11/8 sign-up for 24 hour Coastal Empire 10year celebration (sign up for part or all)!
Prayers: @freshprince grandfather Horace health concerns; @kong new baby girl comeing tonight:); miracle healing for @oldyeller and j martin.
Stay connected to your M, 2.0s, faith & fitness friends, coworkers! Reach out to one person today!