AO: RICHMOND HILL
QiC: Mudflap
Date: 07/24/2023
Title: Mudflap Monday
Number of HIMs: 18
Captain D, Duke, Dump truck, Greenspan, Hoover, Kong, LiveWire, Milkman, Mudflap, Old Yeller, Opus, Papa Doc, Pulp Fiction, Salmonella, Shark Tank, Washout, Wild Thing
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge of Allegiance
5 Tenets
Cherry pickers x 10
Side straddle hop by x 10
On six left leg over right turn stretch
On six right leg over left turn stretch
High plank right over left calf stretch
High plank left over right calf stretch
High plank right foot to right hand
High plank left foot to hand
Downward dog into cobra look left, look right
Tha Thang:
Run get Cindy
Run with Cindy to first blue light
Upper body circuit
20 incline Merks
20 thumbs up bicep curls
20 shoulder presses
20 rows, 10 each arm
3 times through the circuit
At end of each circuit hold high plank until entire group finishes
Run with Cindy to turf field
On the goal line
Lower body circuit with cardio
20 lunges with Cindy (10 each leg)
20 sumo squats with Cindy
20 straight leg dead lifts with Cindy
20 regular squats with Cindy
50 yard suicide.(10 yards and back to goal line up to the 50 yard line)
When finished hold a high plank until group finishes
20 lunges with Cindy (10 each leg)
20 sumo squats with Cindy
20 straight leg dead lifts with Cindy
20 regular squats with Cindy
50 yard suicide
When finished hold a high plank until group finishes
20 regular squats with Cindy
20 sumo squats with Cindy
Goal line to Goal line sprint (200 yards) “Scoop and Score” intensity level.
Ab work until entire group finishes
LBC’s
Leg raises
Big boy sit ups
Shoulder up.Run with Cindy back to hurt locker then to COT
COT:
Prayers for a successful surgery and healing for Washout’s mom, prayers for safe travels, prayers for all unspoken prayer requests, prayers for all students/teachers/admin/parents as school is about to begin.