AO: RICHMOND HILL
QiC: Brick
Date: 05/04/2022
Title: Body by Brick – Energize Yourself
Number of HIMs: 18
Backdraft, Brick, Bring it, Buzz, Chum, Coffee Bean, Doobie, Doubtfire, Duke, Dunder, Fresh Prince, Hoover, LiveWire, Murdock, Pihole, Shark Tank, Yo-L0
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
5 Tenets
20 seconds each of the following
– Goofballs
– Slap Jacks
– Squat Jacks
– Jake Squats
– Monkey Humpers
– Michael Phelps
– Mountain Climbers
– Burpees
Grab Cindy and head to the turf
Tha Thang:
Start with interval run – 50 yard jog, 50 yard sprint x 2
Tabata Round 1 – 30/10 split
– Squat
– OHP
– Hand Release Merkin
– Curls
– Cindy Swing
– Diamond Merkin
Interval run – 50 yard jog, 50 yard sprint x 2
Tabata Round 2 – 60/10 split
– Same exercises Round 1
Interval run – 50 yard jog, 50 yard sprint x 2
Tabata Round 3 – 20/5 split
– crunch
– knee lift + crunch
– bicycles
– dying cockroach
– straight leg raise + crunch
– reach out, tuck in
– knee lift + heels to heaven
– bicycles
– sitting gas pumper
– American hammer
– X factors
– Hollow hold
– straight leg raise + toe touch + starfish at bottom
Take Cindy home
COT:
Reminder to control the things that we can control – great effort, great attitude, treat people really well, unconditional gratitude – regardless of our circumstances
Praise for Caroline’s results and continued prayers for her, her family, and the medical staff
Praise for high school athletes – RHHS baseball game 3 tonight, RHHS Girls Lacrosse to the Elite 8
Praise for this group of men that gets together and encourages each other to be better