AO: RICHMOND HILL
QiC: Duke
Date: 09/10/2021
Title: Fun times in the Friday gloom
Number of HIMs: 10
Brick, Bring it, Chop, Doobie, Duke, Fresh Prince, Shark Tank, Wild Thing, Yo-L0
Number of FNGs: 0
Name of FNGs:
WarmOrama:
WARM-O-RAMA
20-(4 count) side straddle hop
20-(4 count) concrete pickers
10-(4 count) mericans
10-(4 count) mountain climbers
Cobra, downward dog and warrior pose stretch
10-(4 count) shoulder taps
lap around administration building with a mix of karaoke, back pedal and skipping. Go pick up Cindy and Venture to the turf field.
Tha Thang:
The THANG- visit the hurt locker and pick up Cindy. Partner up and head to the turf field. One partner does an exercise while the other goes to the far end zone and back. Then switch.
Round 1
• Negative push ups with both blocks
• Partner back pedals
Round 2
• Squat with Cindy
• AaHigh skip
INTERMISSION run the bleachers
Round 3
• Chest presses
• Kareokee
Round 4
• Kettle swings
• Butt kicks
INTERMISSION II:
20 X man crunches
20 stationary bike
20 box cutters
Round 5
• LBCs (crunch to the side for added fun)
• Farmers carry
Round 6
– Bicept curl
– Full sprint
Return to AO stopping at parking lot light along the way for some dip action. Rifle carry Cindy back to the locker
COT:
Thoughts and prayers to first responders and all those who were directly effected by the September, 11 attack on the United States. Prayers for us to once again come together as a country. We ask for strength and vision as leaders in our community. Keep our community safe and guide those who may have gone astray back towards the guiding hands of God.