AO: RICHMOND HILL
QiC: Papa Doc
Date: 02/08/2023
Title: I like to move it, move it
Number of HIMs: 8
_Not Registered, Air Ball, Butterfingers, Low Tide, Marv, Oak, Papa Doc, Trophy
Number of FNGs: 1
Name of FNGs: Chipper
WarmOrama:
Pledge
SSH / Moroccan jacks combo
Center stretch
Groin stretches
DD / Cobra / Runners
10x IC Merkins
Tha Thang:
Mosey to the hurt locker as Cindy needs to join in on this celebration of sorts! Once ol' girl is in tow mosey to the midfield of the turf fields and partner up for the beatdown.
Partners will complete the following with midfield being the start point and ends point of each set!
Set 1 – Reverse Murder Bunny to the opposing goal line, partners go opposite directions. At the goal line, complete (25) KB swings and then murder bunny back to midfield. (30x 4-ct flutters at midfield)
Set 2 – Back pedal to the opposing goal line, partners go opposite directions. At the goal line, complete (20) bobby hurleys and then sprint back to midfield. (25x skull crushers)
Set 3 – Backwards rifle carry to the opposing goal line, partners go opposite directions. At the goal line, complete (20) 2-count curls and then rifle carry back to midfield. (30x box cutters)
Set 4 – Crawl Bear to the opposing goal line, partners go opposite directions. At the goal line, complete (20) burpees and then bear crawl back to midfield. (20x block AB arches)
Set 5 – Reverse goblet block lunges to opposing goal line, partners go opposite directions. At the goal line, complete (40) OHP's and then fwd goblet block lunges back to midfield. (20x windshield wipers)
Once complete, grab ol' girl and P1 farmer carry to the specified light then switch with P2- run ol girl back to the hurt locker.
COT:
#rama, Namerama
Announcements:
Welcome Chipper!!! FNG
Speed 4 Need
Saturday workout revitalization…starting…next week….
Prayers:
RH native Brooks MacDonald death – family (4 kids) left behind
@Airball daughter senior year decisions/wisdom