AO: RICHMOND HILL
QiC: Dozer
Date: 12/23/2024
Title: Christmas Workout Circuit Sprint
Number of HIMs: 9
Chop, Chum, Fresh Prince, GoodShepard, Karen, Magic, Milkman, Mudflap, Yo-L0
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Jumping Jacks x30 reps
Jumping Jacks Forward x30 reps
Tha Thang:
11 Station workout two people per station.
1st person sprints ~50 yards
2nd person works out
Upper Body Station Exercises (~60 secs)
1. Dips
2. Superman Hold (lay face down, lift arms and legs off ground)
3. Push up
Lower Body Station Exercises (~60 secs)
4. Forward Lunge
5. Step Ups
6. Body weight Squat
7. Calf Raises
Core & Stability (~60 secs)
8. Bicycle Crunch
9. Side Plank
10. Flutter Kicks
11. Plank
Ultimate football and frisbee.
Round robin exercises by participants.
Modify as needed.
COT:
Need 4 Speed January 11th, 2025- see Chum for details.