AO: RICHMOND HILL
QiC: Trophy
Date: 10/12/2021
Title: Leg Day!
Number of HIMs: 4
Click it, Low Tide, Scope, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
20 side straddle hops
20 lunge twists
20 low and slow squats
20 Sprinter Leg Kicks
Tha Thang:
Leg Day!
Grab Cindy and gather at the football field
The Thang-
In 1st corner of the field do 25 squat thrusters. Run a lap then carry Cindy to the 2nd Corner. 50 lunges in 2nd corner, run a lap, then carry Cindy to 3rd corner. 75 Cindy squats in the 3rd corner, then carry Cindy to 4th corner. 100 calf raises in the 4th corner, run a lap, then carry Cindy back to start.
Next up speed drills:
25 jump over blocks, sprint to 100 yds and back. 50 Apolo Ono, karaoke 100 yds and back. 75 block taps, backpedal 100 yds and back. 100 mountain climbers, bunny hop to 50 yds and back!!! Spent… Mosey Cindy Back to the pain station.
COT:
Forgot the Westside flag in the garage, so had to sub with the OG RH flag. Pledge, announcements. Saturday convergence at Pooler, big event, clown cars from both RH AOs. 2:00 F3 golf scrambler at RH golf course. Get with BCG to get down on the good times…
Prayers for co-workers, families, friends… Be patient as a leader!