AO: RICHMOND HILL
QiC: Brick
Date: 12/10/2021
Title: Here to pump… you up
Number of HIMs: 11
Backdraft, Brick, Chop, Duke, Fresh Prince, Hoover, LiveWire, Magic, Pihole, Shark Tank, Wild Thing
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH IC x 10
Arm circles forward (S, M, L) 30 sec each
Michael Phelps OYO
Arm circles backward (S, M, L) 30 sec each
Squats IC x 10
Runner’s Lunge with clockwise and counterclockwise grind
Quick mosey to grab Cindy and head back to first corner of parking lot
Tha Thang:
Tabata intervals 20 seconds exercise 10 seconds push-ups. Little mosey with Cindy in between intervals.
1 – 4:00 – curls and push-ups
2 – 3:30 – squats and push-ups
3 – 3:00 – OHP and push-ups
4 – 2:30 – Cindy swings and push-ups
5 – 2:00 – Chest press and push-ups
6 – 1:30 – Thrusters and push-ups
7 – 1:00 – Bent rows and push-ups
8 – :30 – Blockees and push-ups
Take Cindy home and head back to flag for more activities.
Core work
Round 1 – all exercises x 20
Lay flat crunches
Knees bent crunches
Heel taps
Gas pumpers
Feet elevated crunches
Bicycles
Straight leg raises
Dying cockroaches
Round 2 – repeat x 15
Round 3 – repeat x 10
COT:
“Don’t expect to be motivated every day to get out there and make things happen. You won’t be. Don’t count on motivation. Count on Discipline.”
Praise for this group of HIMs and having the ability to get together and help push each other to be better
Prayers for Taylor and James and their family
Prayers for healing and strength for Big Load’s mother
Prayers for healing and strength for LiveWire’s friend Bob
Prayers for safety over the weekend for those traveling