AO: RICHMOND HILL
QiC: P Sherman
Date: 12/31/2025
Title: End of Year Beat Down
Number of HIMs: 3
Butterfingers, Crablegs, P Sherman
Number of FNGs: 0
Name of FNGs:
WarmOrama:
* Warm-Up (6 minutes): High knees (2 min), push-up to downward dog (2 min), bandless face pulls (mimic with arm pulls, 2 min).
Tha Thang:
* Main Workout (28 minutes): 4 rounds of 6-minute AMRAP (1 min rest between).
* Pike Press for Shoulders (6 reps)
* Lateral raises with cinder block (6 reps)
* Cindy Push-Up (6 reps)
* Standing Brick row (6 reps).
* Neck: Bridged Neck Extensions (6 reps).
COT:
Prayers for new year
Thankful for F3 and the last year's community
Coffee and Breakfast after.