AO: RICHMOND HILL
QiC: Brick
Date: 02/28/2022
Title: Blockie Breakdown
Number of HIMs: 9
Brick, Buzz, Chop, Duke, Fresh Prince, Magic, Shark Tank, Wild Thing, Yo-L0
Number of FNGs: 0
Name of FNGs:
WarmOrama:
20 seconds each
Slap Jacks
Standing Mountain Climber
Moroccan Jacks
Raise the roof
Michael Phelps
Wide leg front stretch
Push up
Brick grinder right
Brick grinder left
Burpee
Tha Thang:
Grab Cindy and head to the turf field
Blockie breakdown tabata – 4 minutes
1 – groiner + push up
2 – sumo DL
3 – thruster
4 – blockie
2 minutes – continuous 3 man, 40 yard relay
Repeat tabata and 40 yard relay
Core work tabata – 8 minutes
– gas pumper
– bicycle
– scissors
– flutter kicks
– straight leg raises
– dying cockroaches
– Nolan Ryan (R)
– Nolan Ryan (L)
– repeat circuit in opposite direction
Little extra time so two rounds of bicep 21s
Take Cindy home
COT:
Praise for this group that helps each other get a little bit better each day
Prayers for Buzz’s friend, Jake
Prayers for people of Ukraine