AO: RICHMOND HILL
QiC: Shark Tank
Date: 11/15/2024
Title: Friday Warmup
Number of HIMs: 18
Beads, Brick, Captain D, Chop, Chum, Doobie, Dozer, Duke, Fresh Prince, Karen, Milkman, Mudflap, Shark Tank, Trombone, Washout, GoodShepard, Wild Thing
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge and 5 Tenents
SSHx10
Slap Jacks x 10
Asphalt Pickers x 15
Downward Dog / Cobra
Runners Stretch
Arm Circles
Michael Phelps
Tha Thang:
Partner up, grab Cindy, and head to the Turf.
Work down the field in 20-yd intervals with different MOT between each stop.
Goal Line – 20 Curls then 1 partner Rows to the 20 with both blocks while the other does walking lunges.
20 yd line – 20 OHP then partners switch MOT to the 40 yd line.
40 yd line – 20 Curls then both partners Murder Bunny to the 60 yd line (opposite 40).
60 yd line – 20 OHP then both partners Brick Lay to the 80 yd line (opposite 20).
80 yd line – 20 Curls then Bulldozer to the Goal line.
Now to head back to the starting point
1 partner Cocaine Bears to the 50-yd line while the other Farmer Carries the blocks. Partners switch MOT at the 50 and take it home to the goal line.
Now Mosey to the Papa Bear hill. 1 partner Papa Bears the slope up/down 3 times while the other partner Plank Jacks. Then switch activities so everyone gets to have fun on the slope.
Mosey over to the bleachers for some DORA. While 1 partner runs the bleachers the other performs Merkins, Dips, Squats switching between the exercises each round.
Head home to put Cindy up.
COT:
Convergence tomorrow at 6:00
Pray for safe travels for all that will be on the road this weekend.
Praise for the opportunities that we each have.