AO: RICHMOND HILL
QiC: Snoopy
Date: 05/17/2024
Title: Jail Yard Workout
Number of HIMs: 14
Beads, Brick, Chop, Doobie, Duke, Fresh Prince, Hoover, Mudflap, Shark Tank, Snoopy, Starbucks, The Leopard, Washout, Wild Thing
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge/Tenets
SSH x15 IC
Imperial Walker x10 IC
Concrete Pickers x10 IC
Arm Circles
Plank
Downward Dog
Calf Stretch
Runner’s stretch
Cobra
Grab Cindy and head to sideline of turf field to complete warmup.
Run to end of opposite field
High knees
Butt kicks
Walking finkle
Walking knee pulls to chest
Lunges
Duck Walk
Tha Thang:
Partner Workout (thanks to Fresh Prince for name idea)
– Slow and controlled reps for each exercise. Don’t sacrifice quality for quantity.
– Partners continuously rotate between exercise and run for 5 min each round.
Rounds (5min ea.):
1. Chest Press on Bench (brick in each hand) – AMRAP, Partner runs full gasser
2. Standing alternating curls (brick in each hand) – AMRAP,
Partner runs to end of opposite field and back
3. Skull Crushers on Bench – AMRAP,
Partner runs full gasser
4. Decline merkins (feet on bench and hands on bricks) – AMRAP,
Partner runs to end of opposite field and back.
5. Seated single arm curls (x10 ea.),
Partner holds plank
Finish with 50 LBC’s with feet on bench.
Take Cindy home.
COT:
Praises for RHHS graduates
Prayers for logistics of graduation day, travel mercies for grads, faculty, family, and all traveling to ceremony.
Thankful for this group of men and their leadership in our community.