AO: RICHMOND HILL
QiC: _Not Registered
Date: 04/21/2025
Title: Quad Killer
Number of HIMs: 21
Bandaid, Chop, Chum, Doobie, Duke, Dump truck, Fresh Prince, GoodShepard, Karen, Mudflap, NipTuck, Salmonella, Shark Tank, Snoopy, Washout, Wickles
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Warm-Up (5-7 minutes)
(In cadence)
SSH x25
Imperial Walkers x15
Cobra Stretch
High Plank
Tha Thang:
Station 1: Bleacher Block Rotation (15-17 minutes)
In groups of 3 or 4
• 2 teammates wall sit facing each other and pass the cinder block back and forth.
• 1 teammate runs the bleachers with a cinder block in hand
• When the runner gets back, he replaces one wall-sitter, who becomes the new runner.
Once each Teammate gets back from bleachers everyone does 5 burpees.
Station 2: Tension & Sprint Field Challenge (15-17 minutes)
Same groups
• 2 teammates face each other and hold a cinder block together at chest height—held tightly in tension (like a tug-of-war freeze) while squatting.
• 1 teammate sprints the football field (sideline to sideline or goal line to goal line).
• When he returns, rotate.
• Repeat until each teammate has sprinted 1.
COT:
Event Saturday.