AO: RICHMOND HILL
QiC: Shark Tank
Date: 10/22/2025
Title: Smedium Prep – Get those tight shirts out
Number of HIMs: 16
AMP, Bartman, Beckett, Birds Eye, Chum, Doobie, Duke, Dump truck, Fresh Prince, GoodShepard, Lot lizard, Milkman, Mudflap, Shark Tank, Squall, Yoke
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH, Arm Circles, Michael Phelps, Leg Stretches, Downward Dog, Cobra
Tha Thang:
Pax get into groups of 3 and get 2 Coupons per group. One Pax and one coupon head to Station 2 about 250 yards away leaving 2 PAX and a coupon at Station 1. Each Station has 6 exercises for each PAX to complete. On go, one of the PAX at Station 1 runs to Station 2 while the PAX at each Station complete their exercise. You vs. You, get as many reps as you can before your teammate gets to you. When the runner gets to you, you then run to the opposite Station and begin work there. One Pax running, one working at Station 1, and 1 working at Station 2 at all times.
Station 1 exercises: Curls, Tricep Extensions, Lawnmower Pulls, Dips, Straight Leg Deadlift, Clock Pendulum
Station 2 exercises: Chest Press, Kettlebell Swings, OHP, Elf on a Shelf, We're Not Worthy, Shrugs
COT:
Speed 4 Need – Bridge Run – 12/6/25
Dump Truck's 2.0's recent losses
Good Shepard's Mom
Keep mind, heart, and souls open to the LORD.