AO: RICHMOND HILL
QiC: Mr. Woodcock
Date: 03/06/2024
Title: Mr. Woodcocks gym class: 4 square with cones and partners
Number of HIMs: 15
Backdraft, Beads, Carbon Copy, Choke, Doobie, Duke, Dump truck, Fresh Prince, Mr. Woodcock, Mudflap, Pellets, Salmonella, Shark Tank, Washout
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH- 20 in cadence
High plank
Downward dog- stretch calf right/left
Cobra
Runners stretch- right left arms alternate
Truck twist
Right/left arm stretch
Grab Cindy and 4 cone with partners of 3. Go to turf.
Tha Thang:
4 square with partners
1 person does squares work- partner does exercise
Arms
Start with 10 merkins. Sprint up, side shuffle back pedal side shuffle. X3 (partner does 50 curls 50 press ups)-SWITCH
Legs
10 foot taps total left/right at each cone. 2 long jumps to get to the next cone. X2 (partner does 50 Bonnie Blair’s 50 squats with block)- Switch
Core
Start with 10 plank hip twist. Then Bear crawl forwards/backward side lunge to the sides 1x (partner does 25 double D’s 25 big boys)- 2 count
Last man up lap around turf.
COT:
Prayer for better men and community. Safe travels. Luck with FIA, raise awareness for speed for need.