AO: RICHMOND HILL
QiC: Mr. Woodcock
Date: 01/10/2022
Title: Case of the mondays
Number of HIMs: 8
BCG, Butterfingers, Low Tide, Miracle Grow, Mr. Woodcock, Scope, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
20 ssh in cadence
High plank hold 20 sec
Right arm left arm up
Downward dog
Cobra
Indian run around admin building
Tha Thang:
Lake run bench checkpoints (6 total)
Bench 1-Incline push ups hand on bench, squats
Bench 2- Incline push ups feet on bench, explosive jumps
Bench 3- step ups alternating, windmill
Repeat the next 3 benches.
Get cindy
Lap around admin building with checkpoint exercises
Rifle carry to 1st checkpoint, curls 25
Shoulder carry spread jump on cindy and outside of Cindy.
Shoulder carry OHP 25
Rifle carry to finish
1 lap around admin without Cindy
80% to 1st checkpoint calf stretch alternate legs
100% sprint elbows to knee on curb step ups
Backwards jog to next checkpoint 25 mekins
Jog to finish
Put Cindy away
3 minutes of Mary
Gas pumpers in cadence (30 sec in cadence)
Hunting dog
Dying cockroach
COT:
Announcements- FIA Saturday, upcoming races,
Prayers for OJ with broke ankle. Trophy traveling to Alabama.