AO: RICHMOND HILL
QiC: Shark Tank
Date: 12/06/2023
Title: Full Body Fun
Number of HIMs: 20
Beads, Bluey, Brick, Chum, Doobie, Duke, Fresh Prince, Greenspan, Johnny Mac, LiveWire, Mudflap, Papa Doc, Pellets, Ribeye, Shark Tank, The Leopard, Trombone, Washout, Wild Thing
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH x 20
Asphalt Pickers x 20
Arm Circles (Forwards/Backwards)
Michael Phelps
Downward Dog / Cobra
Runners Stretch
Grab Cindy, Partner up, and meet at the goal line.
Tha Thang:
Modified Dora – No specific rep count, just push yourself until your partner returns.
One partner remains at the goal line performing the exercise while the other (timer) does his thing on the field.
Timer – Burpee Suicides – Suicides up to the 40-yard line with some burpees mixed in.
Run to 10-yd line, 1 burpee, run back to goal line
Run to 20-yd line, 2 burpees, run back to goal line
Run to 30-yd line, 3 burpees, run back to goal line
Run to 40-yd line, 4 burpees, run back to goal line – then switch with your partner.
Goal line exercises:
1 – Curls
2 – Calf Raises
3 – Mt Climbers
4 – Alternating Block Merkins
5 – Squats w/ Cindy
6 – Dying Cockroach
7 – Shrugs with both blocks
8 – Bonnie Blairs
9 – Hold Plank
10 – Dips
11 – Side Lunges
12 – Cindy Side Bends
COT:
Praises for Madelyn's release from the Hospital and prayer's for her continued recovery.
Speed 4 Need upcoming event – Old Yeller and Woodcock's son will be riding
Try to get some old faces back out to join the fun
Military and First Responders – get home safe to families.