AO: RICHMOND HILL
QiC: Chop
Date: 07/22/2022
Title: Ladder work
Number of HIMs: 11
Backdraft, Blue Gazelle, Buzz, Chop, Chum, Doobie, Duke, Fresh Prince, Shark Tank, Smoke, Wild Thing
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
Tenants
Jog’em to tennis courts – scenic route
Tha Thang:
Concept: ladder work/BBJs/suicide/bear leopard bear/small hurdles
We did rolling combo of above/ groups of 4 and 1 group 3 moved thru reCtAngle of 2 tennis courts.
Ladder: 180 turns x 2 each rung/1 leg hops in and out/quick feet 1 foot touch out of ladder.
Hurdles – double leg jumps/skiers side hips/push ups – hands over the hurdles.
Bear crawl – leopard crawl back- bear crawl
Suicide – old school style
Burpee broad jumps
Mosey to parking lots/race start line:
Goal for race – get to max Heart rate:
First bubba back to start and complete 10 burpees
Find breath HR DOWN
COT:
Praise for TAPOUT 16th B’day. Safe weekend our families.