AO: RICHMOND HILL
QiC: Scope
Date: 05/05/2022
Title: Pull up prep
Number of HIMs: 5
Click it, Low Tide, Marv, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Stretch.
Wide- middle, right, left
Butterfly
Cobra
Downward dog- left/right
Head out
Tha Thang:
Start with a 1 mile run (Parker’s and back)
Everyone grabs a Cindy and forms a line facing the pull up bar.
Our rabbit is the person at the back who is farmer carrying the length of the parking lot and back.
Once back he goes to next in line and every advances a station.
Stations=
Farmer carry
Right arm row
Left arm row
Curls
Pull ups
Everyone went at every station then we circled up for 50X right/left arm rows and curls.
Put Cindy up and head out for another miler.
Once back circle up.
COT:
Prayer for Marv’s marriage, trophy’s hip/ankle, mr woodcock, marv’s dad.