AO: RICHMOND HILL
QiC: Mudflap
Date: 02/21/2025
Title: Frigid Friday Fitness
Number of HIMs: 14
Chop, Doobie, Dozer, Dump truck, Fresh Prince, GoodShepard, Hoover, Kong, Magic, Milkman, Mudflap, NipTuck, The Leopard, Washout
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Side straddle hop by x 15 in cadence
Concrete pickers x 10 Chum style
Little baby arm circles
Big arms circled
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
Jog to third light and back
Tha Thang:
Take off with Cindy towards bleachers. Stop at intersection under light
20 curls
Take off with Cindy to bleachers
Circle up at in front of bleachers
20 kettle bells
Run bleachers
Hold plank until all return
20 flutter kicks in cadence
40 chest press
Run bleachers
Hold plank until all return
20 gas pumpers in cadence
30 OHP
Run bleachers
Hold plank
20 American hammers
20 squats with Cindy
Run bleachers
Hold plank
20 LBCs in cadence
30 dips
Run bleachers x 1
Lunge with Cindy 10 each leg heading back to stop sign. Mosey to stop sign afterwards
15 lawnmower pulls each arm at stop sign
Shoulder up with Cindy run her home the long way
COT:
Chop’s retirement party next Friday 6pm @ his place
Prayers for Doobie’s family and daughter who just got drivers license
Prayers for safe travels for Washout’s family and those traveling to dance competition.
Prayers for Nip/Tuck’s and his coworkers as they are dealing with the loss of their colleague Brent. Continued prayers for Brent’s family after his passing as well.
Thank you Lord for the ability to get up and after it with this great group of men.