AO: RICHMOND HILL
QiC: Scope
Date: 03/09/2022
Title: Ladders, all of them
Number of HIMs: 6
Big Spur, Hulk, Low Tide
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Started with a long to the garbage can and back
Stretch:
straight leg
wide leg- center, left, right
hurdle kicks- 5 each way OYO
Slow Squats- 10 OYO
Butterfly stretch
downward dog- left and right lean
cobra
Downward dog->walk it up and head out.
Tha Thang:
We jogged out to the parking lot where we hit the lights for some exercise.
Exercises:
1) merks
2) Jungle Boy Squats
3) big bois
4) gas pumpers
5)bonny Blairs
Light one in the parking lot= exercise 1 X 3 reps
Light two equals= Exercise 1 X6 reps + Exercise 2 X 3 reps
light three=Exercise 1 X9 reps + Exercise 2 X 6 reps + Exercise 3 X 3 reps, Etc…
Insert a bleacher run between lights 4 and 5.
After light 5 we ran down to the tennis courts to further practice our counting skills.
starting on the right side boundary, we are going to suicide with exercises.
Exercises:
Push ups, Big Bois, Jungle boys
run to the out of bounds of the same court you are on, 3 reps of each exercise and back to the start.
Run to the next out of bounds of the next court you encounter, 6 reps of each exercise and back to the start.
rinse and repeat all the way down ending in 15 reps.
Jog back (the long way) to the flag for some Mary.
We did a dirty thirty south side style doing big boys.
10 reps, 10 second break, 20 reps, 10 second break, 30 reps to finish.
COT:
prayers for Ukraine and praying the blessing from numbers over our F3 brethren this week.
"may the lord bless you and keep you,
may the lord make his face shine on you and be gracious to you.
may the lord show you his favor and give you his peace."
Numbers 6:24-26