AO: RICHMOND HILL
QiC: Chop
Date: 01/08/2025
Title: Formation run
Number of HIMs: 11
Chop, Doobie, Dozer, Duke, GoodShepard, Karen, Magic, Mudflap, NipTuck, Shark Tank
Number of FNGs: 1
Name of FNGs: Mo-Gas
WarmOrama:
Pledge
Tenants
Jacks x 11
Formation run – 2 lines QIC in lead – football in tote.
Do movement/Run – QIC is doing.
Mosey to Bear Crawl Hill:
Tha Thang:
Bear Crawl Hill – 1 line —- bear crawl down – backwards bear crawl up x 3.
2nd line star jumps with half turn X 10
Michael Phelps
Hall kickers
High plank -warrior pose/Dogge
Back in formation – mosey to play ground mix in run 360 / backpedal/side shuffle/curb balance walk.
Play ground:
Pull ups X 10
Hanging knee to elbow X 10
V up X 20
Star jumps half turns X 10
Formation run to OG – football toss enroute
Knees over toes duck walk backwards
Backward walk lung
Backwards run/skip to OG flag pole
No hands get up Chuck at top x 10
Chuck Norris push up x 10
Jog home
Touch max HR – sprint to gate then burpees x 10
LUMBAR STRETCH /ease thumper down
COT:
FNG welcome Mo-Gas
Prayer for LiveWire – small sabitical to win on professional license – miss ol’boy.
There is a start and finish to each race.