AO: RICHMOND HILL
QiC: Trophy
Date: 11/30/2022
Title: Running and Stuff – HHD Edition
Number of HIMs: 4
Marv, Papa Doc, Primary, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
20 ss hops
10 push up bras
10 Don Quixote
Michael Phelps
Tha Thang:
Mosey to the McCallister playground for the start of the workout. 1st up- with a partner do 30 situps while partner does pullups, after you finish reps switch with partner. 3 rounds of the pull-ups and situps.
Continue mosey around back of McCallister to the front of the building. Time for feet on the wall overhead press. 10 reps of wall press, then 10 second wall squats with hands overhead. 3 rounds.
More mosey to the tennis courts. Stop at the benches for decline merkins. 30 reps decline merkins then 10 second air chair. 3 rounds.
Final jog back to the AO. Finish with 3 minutes to spare. 3 rounds of dealers choice Mary- gas pumpers x 30, dirty dogs x 15 ea leg, flutter kicks x 30.
DONE.
COT:
Prayers for our country and world leaders. Safe travels during holiday seasons. Papa Doc is in for golf Saturday @Livewire. Speed for need is on Saturday.