AO: RICHMOND HILL
QiC: Brick
Date: 03/24/2021
Title: Wanna Be a Baller
Number of HIMs: 9
Brick, Buzz, Coffee Bean, Doobie, Duke, Fresh Prince, Shark Tank, Wild Thing, Yo-L0
Number of FNGs: 0
Name of FNGs:
WarmOrama:
20 Little Arm Circles
20 Medium Arm Circles
20 Large Arm Circles
10 Leg Lifts
10 Air Squats
10 Manmakers
Tha Thang:
Mosey to pain locker for Cindy and then head to parking lot for tabata time.
– Cindy Swings – 4 minutes – 20 sec on, 10 sec off
– Goblet Squat with 3 pulse at bottom – 4 minutes – 20 sec on, 10 sec off
– Rifle Carry – 4 minutes – 20 sec on, 10 sec off
– Cindy Bench Press – 4 minutes – 20 sec on, 10 sec off
Take Cindy home and head back to lot for some old school, sprint cardio
94 feet “baseline to baseline” sprints
1 in 5 seconds
3 in 16 seconds
5 in 28 seconds
7 in 43 seconds
Finish up with Mary at flag pole
20 straight leg crunch
20 reverse crunch
20 regular crunch
40 bicycles
20 feet elevated crunch
20 straight leg raises
20 legs up toe touches
30 seconds low plank
COT:
Be mentally tough –
– Give your best effort
– Have a great attitude
– Treat people really well
– Have unconditional gratitude
Be able to All 4 – regardless of your circumstances