AO: RICHMOND HILL
QiC: Hoover
Date: 12/27/2023
Title: Q on the fly
Number of HIMs: 3
Papa Doc, Pine Knot
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH X 20
Concrete Pickers X 15
Imperial walkers x 20
Arm Circles F/B
Tha Thang:
Grab Cindy and hit the turf starting on the sideline. Workouts were done and then switched sides of field and kept it going.
40 curls then rifle
30 OHP then run
25 big boys
5 captain Thor’s then run
25 sumo squats
20 kettle bells then rifle
25 table leg raises w/ Cindy
40 LBC then rifle
30 crossover merkins
40 rows each arm
50 dips on bench
30 gas pumpers then back pedal down and karaoke back
We did a few more but don’t remember what they were!
COT:
Prayers for Pine Knot and his patient load. Papa Doc safety while on duty in the air. Safe travels for all and thankful for our savior!