AO: RICHMOND HILL
QiC: Papa Doc
Date: 07/01/2023
Title: Freedom Q
Number of HIMs: 4
Papa Doc
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
5 Tennants
10 SSH ic
10 goof balls ic
Downward 🐕
High plank/rt & left leg stretch
4 ct merkins
Tha Thang:
Mosey over to turf 2 w/ high knees, butt kickers, back peddle, and kareoke along the way.
Line up on the goal line
Bear crawl 10 yds
Bunny hop 10 yds
Burpee broad jump 10 yds
Lunge 10 yds
Crab walk 10 yds
At the 50 yd line complete:
20 big boys
20 box cutters
Return to the goal line:
Crawl bear 10 yds
Back peddle 10 yds
Burpee broad jump 10 yds
Reverse lunge 10 yds
Reverse crab walk 10 yds
Bleacher run w/ 10 step ups and 10 dips
Mosey over to playground
5 Pull ups are the timer then rotate
Squats
Bonny Blairs
Derkins
Indian run around the softball loop
Stop at the benches for 10 incline merkins and 10 big boys; since Bookworm passed gas we had to do a bonus 10 gas pumpers
Mosey back to AO w/ a Sprint-Jog combo
COT:
Thankful for 'Merica and freedom