AO: RICHMOND HILL
QiC: Shark Tank
Date: 07/21/2021
Title: Full Body Hump Day Fun
Number of HIMs: 7
Brick, Buzz, Chop, Duke, Fresh Prince, Shark Tank, Wild Thing
Number of FNGs: 0
Name of FNGs:
WarmOrama:
21 Side Straddle Hops
21 Concrete Pickers
21 Mountain Climbers
Throw in a little bit of stretching and some Michael Phelps.
Then hit the road to head down to the turf field
Tha Thang:
4 cones set up along one end zone line with 4 more cones set up in line at the 25-yard line.
5 rounds, each starting with a running drill. Start at Goal Line and run to 25-Yard Line, around cone and back peddle back to goal line, run to next cone on goal line and right-karaoke to 25-yard line around cone and left-karaoke back to goal line, run to next cone and butt-kicks to 25-yard line and high knees back to goal line, run to last cone and sprint to 25-yard line and back peddle back to goal line. Every round starts with this drill. Then we gather in the end zone for 3 exercises after each run.
Round 1 – Push-up Jacks x 30 / Air Squats x 40 / Big Boy Situps x 50
Round 2 – Dips x 50 / Bonnie Blairs x 40 / X-Men Crunches x 30
Round 3 – Moving Push-Ups x 30 / Freddie Mercury x 40 (2-count) / Calf Raises x 50
Round 4 – Downward Dog Shoulder Press x 30 / Jump Squat x 40 / Superman-Banana for 1-2 minutes
Round 5 – Front Punches x 50 (2-count) / Jumping Front Kicks x 40 / Ski-Abs x 30
Collected the cones and moseyed back to the flag.
COT:
Thanks for another day with family and friends.
Thanks for the F3 group.
Keep First Responders and Military safe as they head to work and bring them home safely to their families.
Be with all those traveling over the next week. Safe Travels.
Be with Fresh Prince's mom and provide company and comfort.