AO: RICHMOND HILL
QiC: Chop
Date: 02/15/2023
Title: Only in America
Number of HIMs: 18
Backflow, Beads, Brick, Chop, Coffee Bean, Doobie, Duke, Dump truck, Fresh Prince, Old Yeller, Paper Boy, Shark Tank, Smoke, Trombone, Vila, Washout
Number of FNGs: 1
Name of FNGs: Pulp Fiction
WarmOrama:
15FEB
EARLY BIRDS
PLEDGE
TenAnts
warmarama
Jacks x 15
Little mosey round bldg/side shuffle/Dallas 40 x 2 … mosey to penalty box
Tha Thang:
Concept: run/exercise combo:
Round 1:
Run to midfield back – thumper 82%
Rep it x 5 these 4 exercises:
Star jumps – half turns
Chuck Norris push up
No hands get up / Chuck combo
Orca twist
Repeat above combo X 2 —-
Thumper to 86 … then 92%
Increase exercises 10 then 15 reps
Run full field n back 92%
Rac’em home: 2 waves.. back home and burpees x 10
Trying to hit Max HEART RATE.
Find breath ease thumpometer down… lumbar stretches
COT:
Grateful
Prayers for Velas foot
Doobie’s friends with injury
Reset at paper mill