AO: RICHMOND HILL
QiC: GoodShepard
Date: 04/02/2025
Title: Early Birds classic HIIT
Number of HIMs: 12
Butterfingers, Doobie, Dozer, Duke, Fresh Prince, GoodShepard, Mudflap, NipTuck, Piggy Bank, Salmonella
Number of FNGs: 1
Name of FNGs: Wabbit
WarmOrama:
Pledge / 5 Tenants
“We will Rock You” by Queen
(foot foot squat on the boom boom clap
Step squat on the verses)
Jog and stop parking lot tour
Asphalt Pickers
Right over left – Left over right
SSH
Micheal Phelps
Tha Thang:
Playground
5 X 10
Pull-ups
Pole Squats
Merkins
Jog to pick up Cindy center of field
TABATA 45 sec work 10 recover
3 rounds 5 exercises
Curls
OHP
Front Raise
Triceps
Sumo
Run to goal line and back
Mary –
Drunken gas pumpers
Freddie Mercury
Low plank hip taps
COT:
Safe travels for pax, m’s and 2.0’s this spring break.
A burden shared is a load lightened. A brother that comes along side is strengthened and finds a friend that can be trusted.
We say it all the time. Iron sharpens iron. Today we are in the midst of some quality steel. Press on brothers.