AO: RICHMOND HILL
QiC: LiveWire
Date: 11/29/2021
Title: CHRISTMAS KICK OFF – BENCH WORK
Number of HIMs: 11
Brick, Chop, Chum, Doobie, Fresh Prince, Hoover, Magic, Shark Tank, Wild Thing, Yo-L0
Number of FNGs: 0
Name of FNGs:
WarmOrama:
This Day in History Trivia – Q: What commission was formed by LBJ in 1963 with what purpose? A: The warren commission to investigate the JFK assassination.
Turkey Day is officially over and it's Christmas time – Modern Christmas Classics Playlist on the jam box
30 SSH – IC
29 Imperial Walker – IC
29 Gas Pumpers – IC
29 Wife Pleasers – IC
Cobra/Dog/Warrior Stretch with the Brick Grinder and WT Pulse
Tha Thang:
Grab the ole girl and head to pond for a little BENCH work.
Bench 1 : Head Release Merks on the BLOCK -29 OYO – rifle carry to bench 2
Bench 2: Single Arms Rows -29 OYO each side – once complete – sprint down and back from B2-B3. Then mosey to B3
Bench 3: Sumo Squats – 29 OYO – mosey to bench 4
Bench 4: Elf on the Shelf – 29 OYO each side – Take a break with Capitan Thor – 5x IC – rifle carry to bench 5
Bench 5: Leave the ole girl – Last Man Up run to and from Bench 6 – Once complete Cindy Touches – 29 IC – mosey to B6
Bench 6: 29 CIndy Curls – 29 IC – Mosey to the Hurt Locker
Finish with 6 minutes of Burner: 6 inches, Merks, Superman, Boat/Canoe, Gas, Flutter Kicks, WildThing Presses
COT:
"Don't pray for easy lives, pray to be stronger men." – JFK
Praise to God for bringing us together to be stronger. Praise for time with family and safe travels over the holidays. Prayers for the missing woman in the community. Prayers for those battling cancer – buzz's FIL, LiveWire MIL. Prayers for PAX continuing to heal.