AO: RICHMOND HILL
QiC: Mr. Woodcock
Date: 02/21/2024
Title: Mr. Woodcocks field of lines
Number of HIMs: 22
Backdraft, Beads, Bluey, Brick, Chop, Chum, Doobie, Duke, Dump truck, Fresh Prince, Hoover, LiveWire, Magic, Mr. Woodcock, Mudflap, Pellets, Shark Tank, Snoopy, The Leopard, Trombone, Wild Thing
Number of FNGs: 1
Name of FNGs: Cargo
WarmOrama:
Warm up
5 tenants
20 ssh- cadence
High plank-cobra-right/left calf stretch
Runners stretch- right/left leg forward
Right/left arm up
Return to downward dog-cobra
Left right hip swings
Trunk twist
Grab Cindy and a partner that wants to match your work ethic.
Tha Thang:
On the football field end zone pax will perform suicides in ACL fashion using Cindy and having the starting end zone as a home base.
To start
Pax rifle Carry To last line on other end of football field.
Magic number is “20”
Interchange workouts at every line between arms, legs, core.
-when on the last line do arm exercise in 20 rep (OHP) move Cindy to the next line before running back.
-run back to the beginning and do 20 reps of SSH.
Continue alternating between ACL until back to the beginning.
Finish with circle, numberama, and FNG.
COT:
Speed for need. Sign up it’s great!
Prayers for friends, family community, and safe travel!
Welcome to FNG CARGO!!!! Keep coming back!