AO: RICHMOND HILL
QiC: Brick
Date: 05/22/2024
Title: EBs Negative Work
Number of HIMs: 14
Bluey, Brick, Chum, Dump truck, Fresh Prince, LiveWire, Mudflap, Papa Doc, Shark Tank, Snoopy, Starbucks, The Leopard, Washout, Wild Thing
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
5 tenets
– run in place
– high knees
– butt kicks
– SSH x 10 IC
– front stroke
– back stroke
– Phelps
– squats x 10 IC
– finkle kicks OYO
– runner stretch right/left + reach/ham
– merkins x 5 OYO
Finished warmorama with 8 minute tabata cycle
– burpees
– bear crawl
– chucks with no merk
– sprint
Tha Thang:
8 stops around both fields – run to next stop after each exercise
30-30-30 negative sets
30 seconds negative
30 seconds regular reps
30 seconds negative
– squats
– merkins
– curls
– OHP
Repeat
Circle up for 8 minute abs – 30 seconds each
– gas pumpers
– core circles clockwise
– core circles counterclockwise
– one legged bicycle left leg
– one legged bicycle right leg
– straight leg raise with twist
– dying cockroaches
– low plank hip touches
Repeat
COT:
Praise and prayers for this group of men
Praise for administrators, teachers, and staff for another great school year
Praise for speed for need and the work they’re doing
Prayers for a safe and healthy summer for all