AO: RICHMOND HILL
QiC: Chop
Date: 10/05/2021
Title: Wet shoes
Number of HIMs: 7
BCG, Chop, LiveWire, Low Tide, OJ, Poke bowl, Trophy
Number of FNGs: 1
Name of FNGs: Scope
WarmOrama:
ump jacks x 15
Hill billy squats x 15
Quixote x 15
Cobra/down dog
Hip extensions
Tha Thang:
Split 2 teams:
OJ , BCG, low tide, chop
Trophy, FNG, Livewire
Pass on run drill – penalty…..merkins x 10 / ball hits ground
– flip the hips lefty throws
No drill PAX – doing tri combo – 10 of each:
Burpees/Bonnie b’s/kick thru’s x 10
Combo #2
Football ol’girl exchanges x bout’ 10
2 PAX event – run outside of field – opposite directions … 1 PAX carries football / 1 PAX Carries ol’girl – when you meet teammate switch – football for ol’girl. Meet at start point – next duo up- same concept. We got about 10 laps / team.
Do tri combo if not toting ball/ol’girl.
*** Forward flip at all corners of field when toting football*** staying youthful move of the day:)
Belly/ lumbar work:
Box cutter
Superman / cat/cow
Find Breath – decrease heart rate
COT:
Announcements:
Golf tourney 16 OCT
Gathering at chop’s house sat night – bring appetite
( 260 James Dunham pkwy) let me know if you are coming!
Convergence
Welcome Scope!