AO: RICHMOND HILL
QiC: Scope
Date: 08/04/2022
Title: 5k Thursday
Number of HIMs: 4
Low Tide, Murdock, Papa Doc
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Stretch is out for the run.
Wide leg- Middle, left, right
Butterfly
Downward Dog- left/right
cobra
trunk twist
Head out.
Tha Thang:
Jog up to the High school at a 10 minute pace. I did promise a light day.
Running around the high school…
At the south west corner, we stopped and did 15 Leg raises
At the north west corner, we stopped and did Iron Squats X 15 (jump squats)
At the south East corner, we stopped and did 15 Toe touches X 15
At the South west corner, we stopper and did Everyday big boys X 15 (mail in effort here).
Jog back to the AO at 11 minute pace to finish up.
~3.1 milers with some abs sprinkled in.
COT:
Murdock- Deploying to parts unknown.
Low Tide- Praying for the baseball organization and the influence that will have on these kid's lives.
Papa Doc- reading club and big brother efforts he/his M does for kids in the area.
Scope- continue praying for M as she transitions to a new phase.