AO: RICHMOND HILL
QiC: Brick
Date: 09/13/2021
Title: Climb the (rep) ladder
Number of HIMs: 10
Brick, Bring it, Chop, Doobie, Duke, Fresh Prince, LiveWire, Shark Tank, Wild Thing, Yo-L0
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge, 5 tenets, disclaimer
SSH 4 ct x 20 IC
Finkle kicks 10 each leg OYO
Runner’s lunge with circle pulse (group favorite)
Squats 4 ct x 10 IC
Seal claps 4 ct x 10 IC
Mosey to PL and pick up Cindy and come back to bricks in front of flag pole
Two rounds of 30 yard sprints x 3 to get heart pumping
Overhead claps 4 ct x 10 IC
Burpees x 5 OYO
Tha Thang:
As many rounds as possible in 20 minutes
Reps increase by 10 each round
Round 1
Cindy pullovers x 10
Cindy swings x 10
Hand release merkins x 10
Squat to curb jump x 10
Straight leg raises holding Cindy x 10
Overhead push press x 10
30 yard run – down and back
Round 2 – same exercises x 20, 30 yard run – down and back x 2
Round 3 – same exercises x 30, 30 yard run – down and back x 3
Round 4 – same exercises x 40, 30 yard run – down and back x 4
Time ran out with all Pax at some level of round 4
Return Cindy and head back to AO for 4 minutes of Mary – tabata style
X man crunches
X man crunches IPC version – right hand to left foot
X man crunches IPC version – left hand to right foot
Dying cockroaches
Gas pumpers
Bicycles
Heel taps
Heels to heaven – pulsing (another group favorite)
COT:
Praise for LiveWire’s daughter’s baptism
Praise for Doobie’s wife’s safe travels
Announcements –
IPC week 2 – Wednesday 430AM start – meet at turf field #2
Tivoli Yard clean up – Sept 25