AO: RICHMOND HILL
QiC: Mr. Woodcock
Date: 03/18/2022
Title: Best 18 seconds of your life!
Number of HIMs: 6
Butterfingers, Hanson, Low Tide, Mr. Woodcock, Scope, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH- 20 in cadence
High plank
Left foot and arm up
Right foot and arm up
Downward dog
Cobra
Merkins with leg up alternating (20)
Tha Thang:
Bench work around the lake
2 exercise sets per bench
Bench 1-Step ups/ big boys 30 each
Bench 2-Incline Merks/ big boys 30 each
Bench 3-Squats/ double Ds 30 each
Foxhole push-ups/ lunges. 30 each
Run through the woods tag a tree! Lol
Run through the woods to the bleachers
20 merkins every light (4 lights)
Run the set of bleachers
30 shoulder taps every light on the way back (4 lights)
Wake Cindy up for buddy curls 8 to 1 and back up to 8.
Mary ab work
Flutter kicks in cadence
Gas pumpers crunches
heels to heaven
Freddy mercurys
Big boys
Heel taps
COT:
Announcements- congrats Trophy and Wife on 16 years of Marriage today!
Prayers
Soldiers, injured, St. Patrick’s Day safety,
Safe travels and keeping everyone safe this weekend.