AO: RICHMOND HILL
QiC: Brick
Date: 03/30/2022
Title: Wake em up Wednesday
Number of HIMs: 15
_Not Registered, Brick, Chop, Chum, Coffee Bean, Doobie, Duke, Fresh Prince, Hoover, LiveWire, Pihole, Shark Tank, Smoke, Wild Thing, Yo-L0
Number of FNGs: 0
Name of FNGs:
WarmOrama:
10x SSH IC
10x Slapjacks IC
10x Concrete Pickers IC
10x Push Up Bras IC
12x Hoover Squats IC
Arm walks forward
Arm walks backward
Side shuffle right
Side shuffle left
Right over left stretch
Left over right stretch
Grab Cindy and head to parking lot
Tha Thang:
Put Cindy down to get our hearts going a little bit
2 minute round – 15 seconds interval – shuttle run and burpee tuck jumps
Round 1 – follow same 2 minute rounds with 15 seconds intervals for each exercise
1 – wide/close push-ups and curls
2 – squats and pulses
3 – pullovers and push-ups
4 – Bonnie Blair’s and kick throughs
1 minute rest
Round 2
1 – OHP and curls
2 – sumo squats and groiners
3 – one arm bent rows and push ups
Put Cindy up and head back to the flag
4 minute traditional tabata 20 sec on 10 sec off
Star jumps and burpees
6 minute abs – 25 sec on 5 sec off
– in and outs
– rising flutters
– alternating toe touches
– plank hip taps
– straight leg bicycles
– alternating leg raise with clap
COT:
Prayers for Doubtfire’s friend battling cancer and other friend battling alcoholism
Prayers for Chum’s daughter Caroline and his family
Prayers for Shark Tank’s nephew and their new baby
Convergence April 9 6:00AM at the Foundry
Speed for Need Isle of Hope 10K April 30
Praise for this group of men