AO: RICHMOND HILL
QiC: Scope
Date: 03/10/2022
Title: Chasing the Spotlight
Number of HIMs: 7
Big Spur, Click it, Low Tide, Murdock, T-bone, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
straight leg stretch
wide leg-center, left, right
slow squats
sprinter stretch- left/right
Downward dog-left/right calf
trunk twist
Tha Thang:
It was raining so we were going to try to stay off the ground… mostly
Heading out we jogged up timber trail, left on Live Oak, right on Cherokee, right on 144, right on timber trail back to the flag.
There are 14 lights on our path and we stopped at each one to get in one exercise.
Exercises:
Merks- 25
squats-25
big boys-25
bonnie blairs-12 per leg
calf raises-50
imperial walkers-12 per leg
go through the list twice then for the last 2 lights=
Gas pumpers- 25
hand release merks- 25
COT:
prayers for our injured F3 brothas and Ukraine.