AO: RICHMOND HILL
QiC: Chop
Date: 07/30/2022
Title: Disc work
Number of HIMs: 8
BCG, Buoy, Chop, Coffee Bean, Dr. Phil, Low Tide, Papa Doc
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Tenants
Pledge
Slap jacks
Don Quijotes
Hallkickers
Down dog
Oblique mountain climber
Tha Thang:
Mosey to penalty box
Concept: run and exercise 4 corners field:
Run length thumpometer 70% – push-ups x 10
Karaoke width
Exercise combo: 5/10/15/20 reps of these:
– On 6 – toes touch behind head – momentum roll up to your feet (no hands) karate move
– Chuck Norris push ups
– Bonnie B’s
– Superman
Run thumpometer 75% – push ups x 10
Knees overs back pedal the width
Exercise combo 5/10/15/20 reps of these:
– star jumps
– Mr robotos
– v ups
– plank kick backs
Run 85% – push ups
Width – trying to touch max HR – burpee broad jumps half – then bear crawl 2nd half
Run 90% – push ups x 10
Karaoke width cool down
Walk back for cool down and breath work.
Mosey home
COT:
Prayers for Dr Phil continued strong attendance – last week was tough. Back to school. Mr Woodcock family friend loss and our awareness for those hurting around us. Grateful our group!