AO: RICHMOND HILL
QiC: Brick
Date: 08/14/2023
Title: You vs You Monday
Number of HIMs: 20
Beads, Brick, Captain D, Chop, Chum, Doobie, Dump truck, Fresh Prince, LiveWire, Magic, Milkman, Mudflap, Old Yeller, Shark Tank, Smoke, Trombone, Washout, Wickles
Number of FNGs: 1
Name of FNGs: Granite
WarmOrama:
Pledge
5 tenets
SSH x 10 IC
Slapjacks x 10 IC
Finkle kicks OYO
Squats x 10 IC
Chum style asphalt pickers x 10 IC
Arm circles OYO
Michael Phelps OYO
Push up bra x 10 IC
Grind R
Grind L
Grab the girl and line up on the 50 yard line
Run 4×30 yards to stay warmed up
Tha Thang:
Tabata rounds – 25 on, 5 off split – 3 sets of the two exercises
Round 1
Front squat
OHP
1 minute 5 yard bear crawl + Jump
1 minute plank jacks
Round 2
Tricep Ext
Thumbs top curl
1 minute Bonnie Blair
1 minute Cindy swing
Round 3
Cindy pullover
Merkins
1 minute star jumps
1 minute plank up downs
Round 4
Straight leg raise with hip twist
One leg bicycle + opposite reach
1 minute burpee broad jumps
Round 5
Groups of 3
4 minutes of alternating 40 yard sprints
Grab the girl and take her home
COT:
Praise for Magic’s daughters’ baptisms
Prayers for safety for Doobie’s daughter getting her license
Prayers for healing and strength for Fresh Prince’s sister Ivy
Praise for this group and prayers that we would continue to work towards being better in all areas of life