AO: RICHMOND HILL
QiC: Dozer
Date: 01/06/2025
Title: Happy New Year Workout Circuit & ~200 Yard Sprint
Number of HIMs: 16
Chop, Chum, Doobie, Duke, Fresh Prince, GoodShepard, Greenspan, Karen, Low Tide, Mudflap, Salmonella, Shark Tank, Snoopy, Starbucks, Washout
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Walking finger to toe, high knees, Butt kicks, Open Gate, Close Gate, 1 mile run.
Tha Thang:
14 Station workout two or three people per station.
1st person sprints ~200 yards
2nd person works out
Upper Body Station Exercises (~150 secs)
1. Dips
2. Superman Hold (lay face down, lift arms and legs off ground)
3. Push up
Lower Body Station Exercises (~150 secs)
4. Forward Lunge
5. Step Ups
6. Body weight Squat
7. Calf Raises
8. Straight Leg Kick Backs (one leg at a time)
9. Donkey Kicks (one leg at a time)
10. Fire Hydrants
11. Hip Raises
Core & Stability (~150 secs)
12. Bicycle Crunch
13. Side Plank
14. Flutter Kicks
COT:
Pray for God to be with Fran, Linzie and Jim Harley during this season.