AO: RICHMOND HILL
QiC: Mudflap
Date: 10/04/2024
Title: MudFlap’s run club
Number of HIMs: 14
Brick, Doobie, Dump truck, Fresh Prince, Fruity Pebbles, Hoover, LiveWire, Mudflap, NipTuck, Shark Tank, T-bone, Washout
Number of FNGs: 1
Name of FNGs: Karen
WarmOrama:
Side straddle hop by x 15 in cadence
Concrete pickers x 10 Chum style
Little baby arm circles
Big arms circles
High plank right over left calf stretch
High plank left over right calf stretch
High plank right foot to right hand
High plank left foot to hand
Cobra
Tha Thang:
Take off with Cindy towards bleachers. Stop at intersection under light
30 curls
Take off with Cindy to bleachers
Circle up at field beside bleachers
10 man makers
Run bleachers
20 skull crushers
Run bleachers
30 squats with Cindy
Run bleachers
40 OHP
Run bleachers
50 chest press
Run bleachers
LBCs x 25 in cadence
Leg raises x 10 in cadence
American hammers x 10 in cadence
Gas pumper x 15 in cadence
Shoulder up with Cindy run to stop sign
30 curls
10 lawnmower pulls each arm
Shoulder up with Cindy run her home the long way
COT:
Welcome FNG Karen
4th quarter convergence in RH
Thankful to the Lord for the opportunity to come put in some work this morning
Prayers for Julie’s four friends that are still missing from the storm. Prayers to all effected by the storm and all those assisting in the recovery
Prayers for us to be strong Christian leaders in our households and communities