AO: RICHMOND HILL
QiC: Brick
Date: 05/10/2021
Title: Monday Morning with Cindy
Number of HIMs: 12
Brick, Chop, Doobie, Duke, Fresh Prince, Gilligan, Shark Tank, Wild Thing, Yo-L0
Number of FNGs: 1
Name of FNGs: Wrench
WarmOrama:
Arm circles – 10 on your own – small, medium, large
SSH – 10 IC
Moroccan Jacks – 10 IC
Slap Jacks – 10 IC
Air Squats – 10 IC
Runner’s Lunge with Mini Circles – 10 each way, each leg
Burpees – 5 on your own
Tha Thang:
Grab Cindy and head to the turf field
Cindy swing jumps, rifle carry Cindy back – 4×10 yards
Sprint – 5×20 yards
Round 1 – Each exercise for 60 seconds with 10 seconds rest between exercises
Overhead Press
Front squat
Reverse grip Bent row
Hip thrusters
Mountain climber
Murder bunny
2 minutes recovery
Round 2 – Each exercise for 60 seconds with 10 seconds rest between exercises
Sumo dead lift
Chest press
Cindy Pullover
Reverse lunge, alternating
Burpee 1
Push up 1
2 minutes recovery
Block burpee relay
Groups of 3
One Cindy and two group members on goal line, one Cindy and on group member on 40 yard line
Man1 sprints from goal line to 40 and tags man2
Man2 sprints from 40 to goal line and tags man3
Man3 sprints from goal line to 40 and tags man1
Cycle continues but add a block burpee before the sprint
Continue cycle up to 5 block burpees
Take Cindy home and COT
COT:
Prayer request for student at YoL0’s school that passed away unexpectedly- pray for student’s family, friends, and staff