AO: RICHMOND HILL
QiC: Duke
Date: 03/14/2022
Title: Combo Monday
Number of HIMs: 9
Brick, Chop, Chum, Duke, Fresh Prince, Hoover, LiveWire, Wild Thing, Yo-L0
Number of FNGs: 0
Name of FNGs:
WarmOrama:
20: 4 Count SSH/ Push-up Bra combo
20: Squat/ Calf raises combo
10: 4 count Mountain Climber/ burpee combo
Warrior pose, downward dog and cobra action
Tha Thang:
Pick up Cindy and make our way to the penalty box
1. High plank position, one foot apart from another HIM. pull the block from left to right under your body to the next man. Pass all the way to the end and back
• Ab exercise: 20: 4 count of flutter kicks
2. Line up in single file line. Man in front has Cindy. Passes overhead backwards to man behind him. Man takes Cindy and passes it between his legs to next man. Over and under to the back of the line. Last man runs block to front of line and repeat. Hold Al Gore while you wait for the block. Go from goal line to 30 yard line
• Ab exercise: 20: 4 count X Factors
3. One man runs Cindy to goal line. Drops Cindy and sprints back. Remaining HIMs do 30 second intervals of SSH, squats, shoulder taps. Next man sprints to goal line, picks up Cindy and returns, passing to next HIM. rinse and repeat
• Ab exercise: 20: 4 count heel taps
4. Shoulder to shoulder burpee. Start with Cindy on end. Man with Cindy does man maker and does the four count. Pass Cindy to next man who does man maker and four count. Rinse and repeat to the end.
Ab exercise: 20: 4 count scissors
COT:
Prayers for the people of Ukraine. Leadership and guidance for our local community