AO: RICHMOND HILL
QiC: Shark Tank
Date: 11/04/2022
Title: Friday = Doracides
Number of HIMs: 6
Chum, Coffee Bean, Dunder, Shark Tank, Smoke
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH x 20
Bat Wings – Forward Arm Circles/Backward Arm Circles/Seal Claps/Overhead Claps – 20 each
Absolutions – Hold Plank – pick one arm up and rotate circles while holding plank with the other arm x 20 for each arm.
Brick Grinders/Downward Dog/Cobra stretches
Tha Thang:
Mosey to Turf 2 – let Cindy sleep in.
Pair up for a little Dora work. One partner stays in endzone to complete exercise reps and one partner runs suicides through the 40-yd line with some added burpees.
10 yd – 1 burpee
20 yd – 2 burpees
30 yd – 3 burpees
40 yd – 4 burpees
Each round of running includes 200 yards and 10 burpees
Endzone Exercises:
100 push-up jacks
100 squat jumps
150 Big Boys
200 dips
300 flutter kicks
Once we wrapped that up we did a plank workout to the classic Cupid Shuffle. Hold plank for the entire song (or at least try to). When the song says right = plank walk right, left=plank walk left, kick=kick throughs,down=merkins
Finished up and headed back to the flag.
COT:
Prayers for Duke's recovery, military/first responders, all the kids fighting illness (seems like everyone is sick right now).
Speed for Need 12/3
GO VOTE