AO: RICHMOND HILL
QiC: Pellets
Date: 02/09/2024
Title: Papa Bear Crawl and hello dolly tricks
Number of HIMs: 18
Backdraft, Brick, Chop, Chum, Doobie, Dump truck, Fresh Prince, Hoover, LiveWire, Magic, Mudflap, Pellets, Shark Tank, Snoopy, Starbucks, Trombone, Washout, Wild Thing
Number of FNGs: 0
Name of FNGs:
WarmOrama:
20 SSH, concrete pickers, arm circles, merkins in slow cadence, quad and hammy stretches, calves stretch, cobra stretch.
Tha Thang:
Run to stop sign
Partner rotate Cindy each stop
1. 10 burpees
2. Hill bear crawls (papa bear crawls) x 3
Partner does curls
3. Squats – 15 w and w/o Cindy
4. Kettle bell swings -20 and lbc
5. Merkins 20
6. Play ground 25 pull-ups partner does step ups
7. Incline merkins 12
8. One runs bleachers while other does bid boy sit ups and switch
Head back
9. OHP 15 – partner does dips on curb
10. Cindy pul through circle
11. Heal taps – 60 seconds
12. Hello dolly tricks with heels to heaven
13. Partner alternating merkins on Cindy
14. Run to stop sign and back 80% down 90% back
COT:
Prayers for SFN and weekend race, healing prayers, travel mercies for sports teams.