AO: RICHMOND HILL
QiC: Duke
Date: 11/29/2023
Title: Slightly brisk quality time with Cindy
Number of HIMs: 18
Beads, Bluey, Brick, Captain D, Chum, Doobie, Duke, Eleanor, Fresh Prince, LiveWire, Mudflap, Pellets, Shark Tank, Smoke, The Leopard, Trombone, Washout
Number of FNGs: 1
Name of FNGs: —-
WarmOrama:
WARM-O-RAMA
– 10 burpees OYO
– SSH
– Arm Circles
– IT ban stretch
Downward dog and cobra
– 10 man makers
– 10 lunges (hard way)
– 10 kettle bell swings
10 trunk twists (hard way
Tha Thang:
One partner does the exercises while the other runs to the far end zone and back. Partners will combine total reps until amount is reached
– 150 chest presses (run)
– 150 squats (skip)
– 150 big boy sit ups (back pedal)
– 150 curls (run)
– 150 dips (skip)
– 150 American Hammers (back pedal)
MARY ACTION
– Gas pumpers
– Flutter kicks
– Hip touches
High to low plank
COT:
Upcoming Speed for Need
Full recovery for injured HIMs
Prayers for our community
Patience and guidance to better dads and husbands