AO: RICHMOND HILL
QiC: Scope
Date: 03/16/2022
Title: Gopher time
Number of HIMs: 6
Big Spur, Hulk, Low Tide, T-bone
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Started off with a jog around the building followed by a stretch
Wide- middle, left, right
Downward dog-left, right
Cobra
Butterfly
Trunk twist
Michael Phelps-10
Hurdler kicks- 5 each way
Tha Thang:
Grabbed the ole girl and headed down to the turf and started on the goal line.
One person is the gopher and every one else is doing AMRAM reps of the exercises.
Exercises-
1)Curls
2)OHP
3)Tricep pushes
4)Braincrusher
Go through twice
5)Right arm rows
6)Left arm rows
7)Squats
8)Calf raises
Through twice
On a line person one does 25 yards of murder bunny and back as the timer. Everyone is doing exercise 1 AMRAM. Next guy goes while everyone does exercise 2. Keep going.
On the way back to the flag we did one arm farmer carry. Right for 20 yards, left for 20 yard, right hand for 15 yards, left for 15 yards.
Rifle carry to close to putting Cindy up and did a 45 count bicep blast for 2 sets.
COT:
Ukraine and to be a servant leader.