AO: RICHMOND HILL
QiC: Scope
Date: 02/20/2023
Title: Ladders and laps
Number of HIMs: 8
Butterfingers, Doobie, Low Tide, Marv, Murdock, Papa Doc
Number of FNGs: 1
Name of FNGs: Honky Tonk
WarmOrama:
Pledge
5 tenants
SSH-20IC
Concrete pickers-15 IC
Wide leg-right/left
Downward dog
Cobra
Trunk twist.
Grab 1 Cindy per pair and head to the lake loop.
Tha Thang:
Pair up up facing each other for some ladders.
10->1->10 for the exercise followed by the 0.6 mile jog around the lake. I.e. you do 10, hand to your partner he does 10, hands it back you do 9, and so forth all the way down to 1 and back up to 10.
Exercise:
Curls
Run
OHP
Run
TRICEP press
Put her up and head back for some Mary.
Gas pumpers X 20
X factors X 20
Flutters X 30 (4 count) IC
Oblique crunches X 10 each way
American hammers X 20 IC
Hello dolly X 20 IC
Heels to heaven X 20 IC
PENGUINS X 20 (2 count OYO)
COT:
Prayer for revival such as what’s going on in Ashbury.
Encouragement as men to stay checked in and relational as we move into a busy season.