AO: RICHMOND HILL
QiC: Chop
Date: 05/28/2021
Title: Pre Murph:
Number of HIMs: 8
BCG, Brick, Duke, Fresh Prince, Shark Tank, Wild Thing, Yo-L0
Number of FNGs: 0
Name of FNGs:
WarmOrama:
slap jacks x 20
Hall kickers x 10
Hip stretch
Warrior pose both sides
Downward dog
Cobra
Tha Thang:
Push off:
Port 1: Run to 3 playgrounds for pre-Murph work:
Fart leak run to Buckhead east playground :
– whirlybird pull-ups x 10 ( 2 groups of 4) 2nd group – Chuck Norris push up x 10
– Whirlybird knee ups x 10 … 2nd group – Chuck Norris push up x 10
– Bonnie Blair x 10 each leg – everybody
Run to McAllister playground
– Dallas 40 enroute
Port 2: McAllister playground
– Same combo as above
Fartlek run to last port:
Same exercises as above….. All aboard run’em home.
Breath work – bring heart down
COT:
COT: Monday Memorial Day Murph at 6:
Prayers for Fresh Prince colleague who lost a son in a drowning accident. Prayers for meaningful Memorial Day and for our country.
Safety prayers for all our families as we get summer going.