AO: RICHMOND HILL
QiC: Papa Doc
Date: 04/19/2024
Title: Ab Friday
Number of HIMs: 5
Beads, Butterfingers, Crablegs, Papa Doc, Pine Knot
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH
Imperial walkers
Right/Left/Center leg stretch
Runners stretch
DD
Tha Thang:
Leave Cindy and mosey for an AO dora.
First stop: Tennis Courts
Four corners of Abs
Big Boys, Flutter kicks, LBC, and x-factors
Odd man out runs between corners to rotate exercises
Optional bear crawl or burpee broad jump on short end
Second stop: Lake
Last man up stop at benches on far end for 20x jump squats & 30x dips
Second benches 20x incline merkins & 20x step ups (or box jumps)
Third stop: Bleachers
One pax runs bleachers while other complete heels to heaven, double leg lifts, penguins, and hello dollys
COT:
#rama, namarama
Announcements:
-Spartan Race upcoming in WV
Prayers:
-School teachers and students to finish strong
-Pine Knot's brother-in-law recently deployed