AO: RICHMOND HILL
QiC: Chop
Date: 10/21/2024
Title: Deer feet
Number of HIMs: 15
Beads, Brick, Bring it, Chop, Chum, Doobie, Dump truck, Fresh Prince, Mudflap, Shark Tank, Starbucks, Washout, Wickles, Wild Thing
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
Tenants
SS hops
Slap jacks
Imperial walkers
Bend and Reach
Swivel pickle – bridge to pickle point – swivel hips back elbows
Hi plank trunk twist
Dogge
Tha Thang:
Concept: Tri partner up.
Exercises X 3 ( 45 Secs each)
100 yards – Dallas 40
Repeat
45 secs each
Shuffle x 10 yards – knees to chest jump
Push up shuffle – 5 yards
Ski jumper – jump single or double leg
Dallas 40
45 secs
Hi plank – feet together lateral hops
Alt. Sprint glute bridge
– squat jumps with half turn
Dallas 40
Robotos
Roboto Hops 15 – and back
Dallas 40
Max HR
Run around both fields then 11 Burpees
No mas!!
Shuffle knees up/jump
Push up shuffle
Ski jumper – jump single or double leg
COT:
Grateful
Grateful for safe travels over weekend
Prayers for tragedy at beach
Grateful for influence Pasteur Charles Houston – prayer his family on his death.