AO: RICHMOND HILL
QiC: Shark Tank
Date: 02/23/2024
Title: Benched
Number of HIMs: 19
Brick, Chop, Duke, Dump truck, Fresh Prince, Greenspan, Hoover, LiveWire, Magic, Mudflap, Old Yeller, Pellets, Shark Tank, Snoopy, Starbucks, Trombone, Wild Thing
Number of FNGs: 1
Name of FNGs: Newbie
WarmOrama:
Took a lap around the field stopping in each corner for some SSH, Concrete Pickers, Downward Dog / Cobra action
Tha Thang:
Perform 5 exercises (1 minute timer for each) on the far side of the field. Once finished we sprinted to the opposite side of the field to perform 5 exercises using the player benches. We had time for 2 rounds at each location.
First set:
Squirrel to Lateral Raise
Merkin to Downward Dog – or as Hoover liked to call these "prison merkins"
World War III
Broad Jump to High Knee Jump
Crab Jacks to Plank Jacks
Sprint to bench side
Second Set (with benches):
Squat (butt to bench) / Jump up / Finkel Kick with each leg
Dips
Bench Hop Overs
Decline Merkins
Step Ups
Sprint to other side
Third Set:
Gas Pumpers – tried to include a Cindy pull through but it didn't work very well
Curl to OHP
Dynamic Merkins (Narrow/Mid/Wide)
Superman – tried a weighted superman with Cindy but she was too heavy
Tricep Extension
Sprint to bench side with Cindy
Fourth set (on benches):
Bent Over Rows
Toe Taps
Decline Mt Climbers
One Legged Lunges – one foot remains on bench
Pull Overs – ran out of time here.
COT:
Great to see Old Yeller out in the Gloom this morning.
Prayers for first responders and military
Unspoken Prayers