AO: RICHMOND HILL
QiC: Chop
Date: 01/31/2025
Title: Old man – Sal
Number of HIMs: 19
Chop, Chum, Doobie, Duke, Dump truck, GoodShepard, Karen, Kong, Magic, Mudflap, NipTuck, Salmonella, Shark Tank, Snoopy, Starbucks, The Leopard, Washout, Webster
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
Tenants
Ol’girl to Corner
Warm it
Follow leader (360, back pedal, side shuffle, tuck role)
Circle up:
Phelps
Hall kickers
Bend reach
Trunk rotation
Warrior pose
Dogge
Tha Thang:
Concept: run big loop -stop corner to strength/agility train.
65% across field 75% length
– no hands get up X 5
– push ups x 20
Back ward duck walk
Mosey – tick roles and cartwheels
Corner: burpee X 10
Run: 70% width – 90% Length
Cindy overhead – in cadence step overs alum benches
Run: Dallas 40 width – mosey with agility (tuck rolls and cartwheels)
Cherry on top: full go around both fields – 10 burpees.
Walk home
Dallas 40
Corner Burpees X 10
No hands get up X 5
Benches
Cindy over head up overs.
Knee ups with pause
Cherry on top:
All out run around full field then 10 Burpees
COT:
Prayers for Sam Lilly and lives lost
Speed for need
Grateful for RH F3 history
Salmonella 20 year anniversay