AO: RICHMOND HILL
QiC: Scope
Date: 12/29/2022
Title: 1-2-3
Number of HIMs: 3
Papa Doc, Peanut
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Papa doc and Scope beat up some pavement to start- 3.2 at 9:20.
Wide leg stretch- middle, right, left
Butterfly
3 count deep squats
Trunk twists
Michael Phelps
Jog over and grab Cindy- meet at the southeast corner of the parking lot.
Tha Thang:
Reps are 10-20-30 of three different exercises at corner 1
Block merks, OHP, Curls.
Once all three are done, rifle carry to the next corner and repeat all the way around.
Once back, running a chase the farmer, Pax 1 in the front is farmer carrying, Pax 2 behind P1 is rifle carrying, and Pax 3 takes off running having to circle the parking lot to catch P1/2 from behind.
After everyone runs starting on the closest corner another round of 1-2-3 with the exercises being curls, OHP, Back rows.
Put Cindy up and go to the soft concrete for Mary.
Freddie’s
ROCKETTES
LBC
30 second plank
Side crunches
Penguins.
Circle up
COT:
Shout out to Chum for his donation to SFN
DRY January challenge
Prayers:
Witness to Papa Doc’s Aunt
Scope’s uncle passed away Christmas Day
Reflect on god’s faithfulness as we walk into 23.