AO: RICHMOND HILL
QiC: GoodShepard
Date: 03/11/2026
Title: Rock and Roll with Gramps
Number of HIMs: 22
AMP, Bandaid, Birds Eye, Chop, Chowdah, Doobie, Duke, Dump truck, Fresh Prince, GoodShepard, Kong, Milkman, Mudflap, NipTuck, Olaf, Shark Tank, Spray, Squall, The Leopard
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge and 5 Tenants
SSH, Michael Phelps, Dogge, Calf stretch right over left, left over right, Right foot to Right hand, left foot to left hand, Asphalt pickers, I.T. Stretch,
Tha Thang:
15 minute AMRAP with a partner
Round One
Partner one Rifle carry half way across both fields. Drop Cindy and run to the fence. Pick up Cindy on the way back and rifle carry to Partner.
While Partner runs:
Reps of 10
Lawnmower pulls (10 each arm)
Plank Pull-throughs (10 each arm)
OHP
Kettlebell swings
Squats with Cindy
Round Two – Also 15 minutes
Partner Farmer carry half way. Drop and Run to fence. Pick up Cindy on return and tag out with partner.
While you wait – No Cindy
10 Reps
American Hammers (4 count to 10)
Bobby Hurleys (jump squats)
Chuck Norris push-ups (He turned 84 on Tuesday)
Dry docks
Lunges (the hard way)
COT:
The guys ran the burner on high for 45 minutes. Got a good sweat on, thanked God for another day to get up and get after it and are better Men for it.
Praying for Mudflaps youngest getting tubes.
Doobies up coming surgery and return to the fold.
And the fact that we are forgiven and complete in the God who made us.
No place we would rather be.