AO: RICHMOND HILL
QiC: Trophy
Date: 04/19/2023
Title: Hump Day is for Ab Work
Number of HIMs: 6
BCG, Beads, Butterfingers, Marv, Papa Doc, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
20 ss hops
10 concrete pickers
10 lunge twists
Downward dog
Runners stretch
Tha Thang:
I promised no pullups today, as Monday and Tuesday was full on… Ab day it is…
Partner drills, while your partner does the abs you do a run drill
Round 1
Lap around building – Big Boys
2
Backpedal 100 yards and back – alternating leg raise
3
Karaoke 100 yards and back – peeing dog
4
Lap around building – LBCs
5
Shuffle 100 yards and back – gas pumpers
6
Skips 100 yards and back – pickle
7
Lap around building – fox holes
8
Lunge 50 yards and back – side crunches
Finish with Lap together
Time for Mary-
20 penguins in cadence
20 flutter kicks in cadence
Boat/canoe torture
20 Freddy Mercury's in cadence
20 double ds oyo
20 frogger thrusters
Done.
COT:
Prayers for travelers through weekend.