AO: RICHMOND HILL
QiC: Chop
Date: 10/14/2024
Title: Belly work
Number of HIMs: 18
Beads, Brick, Chop, Doobie, Duke, Dump truck, Fresh Prince, Greenspan, Karen, LiveWire, Milkman, Mudflap, NipTuck, Shark Tank, Trombone, Washout, Wickles
Number of FNGs: 1
Name of FNGs: Bickles
WarmOrama:
Tenants
Pledge
SS hops
Hi knees
Bend and reach
Trunk twists
Hall kickers
Boat / pickle pointer combo
Warrior stretch
Spider-Man Puships
Dogge
Mosey send to corner of field
Dallas 40 X 2
Tha Thang:
45 secs of each:
– Shoulder bridge to sit up
– Hi plank – rotate throw elbow back
– Hi plank left hand touch right toe – alt.
– Low side plank – reach through then to sky
Run width both fields: thumper to 60% – half ; then to 75% 2nd half
Jog length – back to ol’girl
45 secs – each
– Farmer carry with hi knees
– 1 leg post – Cindy on top
– Spider man push ups
Run: thumper: 65/80%
Jog end zone
– Shoulder bridge to sit up
– no hands get up
– Hi plank left hand touch right toe – alt.
– Low side plank – reach through then to sky
Last run: 70/90%
Low back pedal
Backward lung
Walk tight rope / front tuck role
COT:
Grateful.
Praise for golf tourney — Winner..Winner F3 bubbas for coming for dinner.
Washout has a big week prayers wisdom and faithfulness
Welcome Bickles!!
Praise for speed for need race!