AO: RICHMOND HILL
QiC: Snoopy
Date: 04/10/2024
Title: Quadrant Work
Number of HIMs: 20
Backdraft, Bartman, Beads, Brick, Chop, Duke, Dump truck, Fresh Prince, Greenspan, Hoover, LiveWire, Magic, Mudflap, Papa Doc, Pellets, Salmonella, Shark Tank, Smoke, Snoopy, Washout
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge, 5 tenets
SSH x 15
Imperial Walkers x 10
Concrete Pickers x 10
Downward dog
Calf stretch
Runner's stretch
Cobra
Take Cindy to circle at 50yd line, jog to goal line to finish warm up.
High knees 20yd (Down and back for all exercises)
Butt kicks 20yd
Walking Finkle Kicks 20yd
Karaoke 20yd
Duck Walk 15yd
Lunges 15 yd
Jog back to Cindy at 50yd line.
Tha Thang:
Quadrant work at circle. Move in groups.
4 Q's:
Q1: Arms
Q2: Core
Q3: Legs
Q4: Chest Back
(2) Rounds of exercises per Q.
Round 1:
Q1: Curls x50 (20 reg, 15 thumbs up, 15 reverse grip) …. and yes my math was incorrect on the card.
Q2: Gas pumpers x25, flutter kicks x25 ea.
Q3: Squats x50 (25 goblet, 25 sumo)
Q4: Alt. hand merkins x25
Complete exercise(s) in quadrant with your group.
Rifle carry counterclockwise to next quadrant, do (3) man makers, and then run to corner of endzone and back.
Complete exercise in that next quadrant, then repeat above until Round 1 complete.
Round 2:
Q1: Triceps extensions or Dips x50
Q2: Leg raises x25, dying cockroaches x25
Q3: Lunges x25 ea. leg
Q4: Lawn mower pulls x30 ea. arm
Same sequence as above until round complete.
Round of 6-in. to finish.
COT:
Praise for Chop's brother-in-law getting baptized and fighting against addiction. Prayers to stay strong moving forward.
Praise and thanks for this group of men.