AO: RICHMOND HILL
QiC: Starbucks
Date: 09/06/2024
Title: Rain or Shine
Number of HIMs: 11
Beads, Bluey, Bring it, Doobie, Duke, Dump truck, Milkman, Mudflap, NipTuck, Shark Tank, Starbucks
Number of FNGs: 0
Name of FNGs:
WarmOrama:
20 count ssh
10 count Imperial walkers
5 jump squats
Shoulder circles
Michael Phelps
High plank stretch w/ Merkins
Tha Thang:
Plyometric warm up, 2 rounds of skips, pogo jumps, and mogul jumps – 15yds there and Back
Main lift :
Start on 50 yd line. 4 rounds of exercises, 5 burpee buy in, then 30 seconds for each exercise
Round 1
OHP/Curl/OHP/CURL/ Sprint to GL and back
Round 2
Squat/5yd walking lunge & reverse/ Squat / WLunge & RLunge / sprint x2
Round 3
Push-up/Lawnmower Pull/Pushup/LMPull / Sprint x3
Round 4
Same as round 2 / sprint x 4
Round 5
No burpee no sprint
Pushup / tricep ext / Pushup / tricep ext
Core work : PAX choice ab circle
COT:
Prayers for health, thankful for helpful members, prayers for Apalachee