AO: RICHMOND HILL
QiC: Duke
Date: 12/12/2022
Title: Ghost Q, through and through
Number of HIMs: 10
Brick, Duke, Dump truck, Dunder, Fresh Prince, LiveWire, Mr. Woodcock, Shark Tank, Villa
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pick up Cindy and head for AO end of pond.
– 20: 4 count SSH
– 20: 4 concrete pickets
– Arm circle
– 10 inch worm merkins
Warrior pose and brick grind
Tha Thang:
Break up into 2 groups and meet at AO end of the pond. Complete the following exercises first
– 50 Chest presses
– 40 dips
– 30 squats
– 20 curls
– 10 blockies
Two groups, each go in opposite direction. Last man up. .
ROUND 2
– 50 on the block merkins
– 40 lateral rows (20 each arm)
– 30 OHP
– 20 pull throughs
– 10 straight leg dead lift
ROUND 3
– 50 Raise the baby
– 40 bent over rows
– 30 calf raises
– 20 kettle bell swings
– 10 figure 8s
10 mountain climbers
10 shoulder taps
10 high to low to high planks
COT:
Prayers for HIMs, patience at home. Safety for everyone on the road. Looking out for community