AO: WESTSIDE
QiC: Scope
Date: 09/05/2023
Title: Spindles
Number of HIMs: 4
Murdock, Papa Doc, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Stretch.
Grab the ole girl and center court on the basketball court.
Tha Thang:
Starting in the middle you will do an exercise, head to one of four corners for a different exercise and back, going back to the middle to do the exercise between each corner. Do set of 5 until you get to all 4 corners and then 10 and 15 for all
Exercises.
Round 1:
Middle= KB Swings
Corners= hand release merks, big boys, squats, hand release merks
Mary between sets= 20x penguins/flutters/gas pumpers
Round 2:
Middle= curls
Corners=chest press (take Cindy to the corner and back), big boys, squats, chest press
More Mary: 20x penguins, flutters, gas pumpers.
Walking curls to put the girl up and back on flag.
COT:
Prayers for PAX and rest.