AO: RICHMOND HILL
QiC: Mudflap
Date: 01/08/2025
Title: Wednesday Winter Workout
Number of HIMs: 16
Bluey, Chop, Doobie, Dozer, Duke, Dump truck, Fresh Prince, GoodShepard, Karen, Low Tide, Miracle Grow, Mudflap, NipTuck, Shark Tank, Snoopy, The Leopard
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Concrete pickers x 10
Side straddle hop by x 10 count it off
Micheal Phelps
On six left leg over right turn stretch
On six right leg over left turn stretch
High plank right over left calf stretch
High plank left over right calf stretch
High plank right foot to right hand
High plank left foot to left hand
Tha Thang:
Lap around both fields
Line up on the goal line
1st set
50 oHp
Karaoke to 50 then sprint to opposite goal line.
20 merkins
run back
Hold plank
2ndset
25 squats with Cindy
Back pedal to 50, sprint to opposite goal line
5 burpees
Sprint back to goal line
Hold plank until all return
3rd set
25 lawnmower pulls with Cindy
Back peddle to 50 sprint to goal line
20 diamond merkins
Sprint back to goal line
Hold plank until all return
4th set
20 lunges each leg with Cindy
Bear crawl to 50, sprint to goal line
25 leg raises
Sprint back to goal line
Hold Plank until all return
5th set
50 chest press with Cindy
Murder bunny to 50 stop at 50
Rifle carry with Cindy back to goal line
Hold plank until all return
6th set
50 curls
Sprint all the way to opposite goal line
20 big boys
Hold plank until all finish
Sprint back as a group to opposite goal line
Abs
Mary
COT:
Speed for Need Saturday
Thank you Lord for allowing us to get out on this cold morning. Prayers to be better husbands, fathers and leaders in our community. Prayers for wellness and safety for all of us , our families, employees, neighbors and coworkers.