AO: RICHMOND HILL
QiC: Low Tide
Date: 02/01/2022
Title: Circle of gain
Number of HIMs: 8
Beaker, Bones, Click it, Low Tide, Miracle Grow, Scope, Trophy
Number of FNGs: 1
Name of FNGs: Gump
WarmOrama:
20ssh
15 grass pickers
Spider man
Spider man kicks
5 merkins
Cobra dog
10 skips
10butt kicks
10 side lunges
25 yard jog
Tha Thang:
Head over and get Cindy
Form circle
Each person has exercise
Side bends
KB swings
OHP
curles
Squats
Single arm rows
Big boi
Merkins on block
In between each set you spring to pull up bar
Choose one 5 pull ups, 10 chin ups, 12 reverse pulls
After a complete cycle a little @fresh prince shoulder blaster.
Out Cindy up. 5 balls on wall and air chair
50 gas pumpers
Full body rope stretch
COT:
Prayer for gump as he travels, Covid, thanks for @mircle grow recovery. Church plant.
New a/o this Saturday at fme