AO: RICHMOND HILL
QiC: Panhandle
Date: 08/10/2022
Title: On The Fly
Number of HIMs: 9
BCG, Butterfingers, Low Tide, Moonshine, Murdock, Pick-em, Scope
Number of FNGs: 0
Name of FNGs:
WarmOrama:
10 SSH In cadence
10 Pushups In cadence
Runners stretch
Slow jog to turf field
Tha Thang:
10 push-ups at goal line
50 yard run ( to mid field )
15 lunges ( the hard way )
50 yard run ( to goal line )
10 burpee’s
50 yards
Squats ( I forgot the number )
Bear crawl back to goal line
Light jog to play ground
4 stations 3 times
25 Toe touches ( the hard way )
15 Decline push-ups
10 pull ups/ chin ups ( goal was chin above bar )
15 fat boys
Slow jog down to lake and own pace around the lake
Stopping at the benches for
20 dips ( first bench )
20 squats ( second bench )
Breather/ regroup ( 3rd bench )
Stopped at flag for round robin of core work ( I’d be lying if I said I remember what order or what exercises )
COT:
I am posting this a week late so I have forgotten what was put out on that day. Pleas forgive my tardiness and lack of signing up on slack. I will be more active on here and in the group.
I promise the next one will be much more put together. Thank you all for being a part of this great group and if I missed your name for the day I queued it I do apologize. Send me a message and I’ll edit.