AO: RICHMOND HILL
QiC: Duke
Date: 12/17/2021
Title: It's a Murder bunny kinda-a Friday
Number of HIMs: 10
Backdraft, Brick, Chop, Doobie, Duke, Fresh Prince, Hoover, LiveWire, Shark Tank, Wild Thing
Number of FNGs: 0
Name of FNGs:
WarmOrama:
• 20: 4 count Side straddle hop
• High plank. Brick grind special, Warrior pose, Cobra and downward dog
• 20: 4 count Walking curb push ups
• 10: 4 count crossover mountain climbers
• 10: 4 count spider man mountain climbers
• 20: 4 count hillbilly squat
Tha Thang:
• Round 1 – murder bunny to light and back. Every 5 bunnies do a blockies. Partner stays put and does qX-Man crunches until first man returns
• Round 2 – bear crawl to light and back. Partner does – Standing side crunches with Cindy, alternating every 20
• Round 3 – skip to the light and back twice. Partner stays put and does one arm lateral rows, one round with right arm, second round with left arm
• Round 4 – backpedal to the light and back twice. Partner stays put and does chest presses until rounds are complete
• Round 5 – Kareoke to light and back. Partner stays put and does bicep curls
Put Cindy Away. Circle up.
– Stationary bike
– Leg raises
– Shoulder taps
– Alternating high and low plank
– Nolan Ryan's
COT:
Last man up around the AO.
COT prayers for Ryan and Carie as they go through difficult times. Healing for @ Butter as he is one the mend with an injury. Safety and guidance for our wrestling team as they travel this afternoon