AO: RICHMOND HILL
QiC: Mr. Woodcock
Date: 02/03/2023
Title: Mr woodcocks class 20M Pacer Test and ACL workout
Number of HIMs: 12
Bartman, Beads, Brick, Chop, Doobie, Duke, Dump truck, LiveWire, Magic, Mr. Woodcock, PaperBoy, Shark Tank
Number of FNGs: 0
Name of FNGs:
WarmOrama:
20 ssh- iC
High plank
Downward dog
Cobra
Runners stretch right/left foot.
Alternate right/left arm up
Trunk twist
Go get 2/3 number of Cindy’s (12 pax equals 9 Cindy’s)
Report to the left side of circile
Tha Thang:
Set up straight line 20 meters away.
Divide equally into 3 groups
2 exercise groups (right, left side)
Running group. (Middle)
Round 1 (arms)
Curls ohp-(left side)
Side to side plank merks
Lawn mower pulls (right side)
Run (middle)
Round (2 legs)
Squat jump overs(right side)
Toe taps
Star jumps (left side)
Run ( middle)
Round 3 (core)
Decline plank
Pull unders (right side)
Mountain climbers on Cindy
Superman (left side)
Run (middle)
COT:
Announcements
Sign up for 50 below shirts Livewire
Prayers
Chocolate run this weekend
Follow up for backdraft son surgery
Yolo ribs
Pebbles Fia