AO: RICHMOND HILL
QiC: Trophy
Date: 01/05/2022
Title: National Championship Preparation
Number of HIMs: 6
Butterfingers, Low Tide, Miracle Grow, Mr. Woodcock, Scope, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge, then mosey to the turf fields for Warm-a-rama…
Tha Thang:
National Championship Preparation
Start at the Side Lines
Walking stretches to start the workout
Squat walks, toe touch, karaokes, skips…
After warmup, let's do the thang.
Four corners of the field.
1st corner
Burpee break downs on coach
Then 100 yard sprint at 80% to 2nd corner
2nd corner
Roll over drills- monkey rollovers with your partner
Then 50 yard sprint at 90% to 3rd corner
3rd corner
6 inch drills, on Coach
Then 100 yard sprint at 80% (long strides) to the 4th corner
4th corner
4 corner drills- back pedals, shuffles, sprints, shuffles, etc…
Time for bleachers.
Do the actual bleachers (not stairs) – 10 up and 10 down
Box Jumps (explode up and step down) – 1 minute
Back on the field for some 20 yard shuttles. OL/DL group up first, then WR/QB/RB group. 2 rounds for time. Miracle Grow showed he is in the competition for starting QB with some stellar shuttle times!
Finish off back at the flag with some Mary! 30 reps each, around the world pick an exercise: gas pumpers, Freddie Mercury's, x-factors, heels to heaven, heel taps, plank work
COT:
Lots of announcements: convergence at Lake Mayer Jan 22nd, Golf Feb 12th, Spartan Feb 26-27th in Jax, etc…
Prayers for Keith's family (Scope's 1st boss), kids back in school, workforce stress due to covid protocols…