AO: RICHMOND HILL
QiC: Scope
Date: 04/28/2022
Title: Murphing around
Number of HIMs: 4
Click it, Low Tide, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
started with 10 Slow squats.
Grass pickers
Wide leg stretch- left, right, center
Butterfly
Sprinter stretch- left/right
Cobra
trunk twists
Head out
Tha Thang:
Started with a 1 mile run.
Once back at the parking lot, grab Cindy and head over to the pull up bar.
Once near the pull up bar, start with 10 pull ups, 20 push ups, 30 brain crushers.
Jog the long way around the whole parking lot.
AMRAP for 20 minutes.
Finished with a bicep burnout- 30 curls with a 15 count rest X 4.
COT:
Prayers for those traveling
Prayer of thanks for healing Low Tide's hip.
Continued prayer for the healing of Trophy's ankle.