AO: RICHMOND HILL
QiC: Chop
Date: 04/09/2025
Title: Hump day
Number of HIMs: 22
Bandaid, Bluey, Chop, Chum, Dozer, Duke, Dump truck, Fresh Prince, GoodShepard, Karen, Kong, Log-EH, Magic, Mudflap, NipTuck, Piggy Bank, Salmonella, Shark Tank, The Leopard, Washout
Number of FNGs: 1
Name of FNGs: Picket
WarmOrama:
Pledge
Tenants
Split to 3 lines – follow me:
Mosey
Back pedal
Side shuffle
Circle up — phelps/Quijotes/Finkles/hall-kickers/warrior – Dogge- cobra
Mosey / Dallas 40
Tha Thang:
Both fields -Corner work
Concept:
Exercise on corner
Run between
Near corner exercises X 10
Thruster
Double Cindy Row/Robotos
No hands Get-up
Your fastest – sprint to far corner
Exercises: X 10
Side -belly buster
Chuck Norris push up
Squat jump half turn
Fastest – run to near corner
Near corner exercises X 10
Thruster
Double Cindy Row/Robotos
No hands Get-up
Dallas 40 full width
Mosey to far corner
Exercises: X 10
Side -belly buster
Chuck Norris push up
Squat jump half
Follow me:
Gymnastics : tuck roll/ cartwheel
Iron cross lung – back and forward
Cool down:
Cat/cow
Mind the breath
COT:
Grateful
Prayers for Blue’s growing boy
Prayers for our Accountability – by finding the friend you could help on our struggles : marriage, eyes, and personal development. Consider and pray God will show what’s our next step.
Welcome Picket
Grateful for connect with F3 brother from Pittsburgh that dropped F3 shirt for us (see Slack for details) — We gave shirt to FNG, Picket!!