AO: RICHMOND HILL
QiC: Bandaid
Date: 03/06/2026
Title: 30 for 30
Number of HIMs: 17
AMP, Bandaid, Birds Eye, Chop, Chowdah, Duke, GoodShepard, Karen, Lot lizard, Mudflap, Olaf, Shark Tank, Spray, Squall, Vetigo
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Hamstrings, Hip Flexors, Michael Phelps, Groins or Loins
Tha Thang:
30 Minute AMRAP
5 groups of 3, 1 group of 2
Rotate Stations Each Corner of Field
Station 1.
Each person working
30 goblet squats, Plank Hold, 100 yds down and back. Rotate. Once everyone has done the work. Next Station
Station 2
30 Kettle Bell Swings, plank hold, 100 yds down and back. Rotate spots. The next station
Station 3
30 Pushups, plank hold, 100 yds down and back. Rotate. Next station
Station 4
30 pull-ups total as a group, other 2 performing dips until they’re up
Last 5 minutes… what we miss?
– Hamstrings – single leg glute bridges, 15 second interval holds each leg for a minute.
– Gunshow- 15 negative curls, 3 second count. 1 slow 10 second negative
-Obliques – side planks 30 second each side
Continue this cycle around until 30 minutes is up.
COT:
Prayers for Doobie and his MRI, Prayers for our troops, and prayers for the broken and alone.
Praises! Happy Birthday to Shank and Uncle Spray
Thankful for the F3 Family, for accountability, and for discipline. Lord empty us, fill us, and use us. God is good, all the time.