AO: RICHMOND HILL
QiC: Dump truck
Date: 04/05/2024
Title: Leg day
Number of HIMs: 6
Bring it, Dump truck, Hoover, Mudflap, Pellets, Shark Tank
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge, 5 tenants, SSH- 15 ic, Concrete pickers,
Runners stretch, leg under each side, 5 merks ,
Arm circles, Micheal Phelps
Run to old turf field
Tha Thang:
Rd 1
15 Squats ( halfway down)
15 Squats (halfway to bottom)
15 Squats
15 Reverse Lunge( each leg)
15 Gas Pumpers
15 Sumo Squats
15 Side Squats
15 Monkey Humpers
15 flutters
Run 100 yds and back
Rinse and repeat
Run bleachers when finished
50 yard walking lunge
Run over to Gym
1:00 minute wall squat
1:00 minute toe tap on curb
30 second wall squat
30 second toe tap on curb
A little time for Mary on the way back to flag
Freddie Mercury
Heels to heaven
Times up
COT:
Safe travels for everybody
Pellets Job Interview
Thanks for the many blessings he provides