AO: RICHMOND HILL
QiC: Chop
Date: 01/25/2023
Title: Rac’em
Number of HIMs: 23
Backdraft, Backflow, Beads, Brick, Bring it, Chop, Chum, Coffee Bean, Doobie, Duke, Dump truck, Fresh Prince, Greenspan, Hoover, LiveWire, Old Yeller, Paper Boy, Shark Tank, Trombone, Vila, Washout, Webster, Wild Thing
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
Tennants
21’s
Mosey and Dallas 40 around building
Phelps
Hip Sinks
Warrior pose – grind/pulse
Cobra
Split – 2 teams each grab ol’girls x 2
Tha Thang:
Concept: 2 teams rac’em big loop with stops x 2 BUCKHEAD EAST park and HENDERSON park. Teams travel opposite routes around circle.
Each teams stops at parks for exercise:
Buckhead does : whurley birds – pull ups/knee ups x 10 each – Bonnie Blair’s x 15
Henderson: pull ups x 10, knee ups x 10 , step ups x 10
Back home burpees x 15.
No mas!
Mary: kneecircles both ways/ drunk mountain climbers/super mans
Cool down:
Lumbar stretch
Breath work – ease thumper down.
No mas!
COT:
Grateful
Unspoken
Prayers for plan for Mifflin to join and Dunder away from family.