AO: RICHMOND HILL
QiC: Piggy Bank
Date: 07/10/2023
Title: EB-Arms, Abs & Legs
Number of HIMs: 14
_Not Registered, Chop, Chum, Doobie, Dump truck, Fresh Prince, LiveWire, Lonestar, Mudflap, Old Yeller, Papa Doc, Piggy Bank, Shark Tank, Washout
Number of FNGs: 1
Name of FNGs: Kong
WarmOrama:
Welcome, Pledge & 5 Tenets
Arm Circles forward and backward
10x Windmills
20x Concrete Pickers
20x Jumping Jacks
Plank – calf and groin stretch
Pick up Cindy and head to the blue light in parking lot
Tha Thang:
Arms
5x Man Makers
10x Kettle Swings
15x OHP
20x Cindy Press
25x Curls
Lap around Island
Legs
5x Man Makers
10x Bonnie Blairs
15x Sumo Squats
20x Leg Dips each leg
25x Calf Raises
Lap around Island
10x Single Leg Dead Bugs holding Cindy
10x Double Dead Bugs holding Cindy
20x American Hammers with Cindy
20x Cobra Pushups
20x Heal Touches
10x Plank Reach Ups each side
Lap around Island
REPEAT x1
Return Cindy Home
COT:
Number-O-Rama & Name-O-Rama
Chum joined COT with card for track commander-brain bleed, good luck for Chum and upcoming event, prayers seriously injured 4 yr old and others spoken and unspoken. Blessing for strength to be great fathers and leaders in our community.