AO: RICHMOND HILL
QiC: Mr. Woodcock
Date: 01/23/2023
Title: Keeping it dry. Lots of reps.
Number of HIMs: 18
Backflow, Beads, Blue Gazelle, Brick, Chop, Coffee Bean, Doobie, Dump truck, Fresh Prince, LiveWire, Mr. Woodcock, Paper Boy, Shark Tank, Smoke, Trombone, Vila, Washout
Number of FNGs: 0
Name of FNGs:
WarmOrama:
20 ssh- ic
High plank
Downward dog
Runners stretch left/ right alternating hand to the air.
Cobra
Hip and leg swivel
Trunk twist
Go get Cindy.
Tha Thang:
18 total. Divide into 3 teams 6 pax each.
3 stations in front of flag poles.
Station to the Right, left and middle.
Right station- focus on legs.
Partner work- 1 pax runs around the loop to the right other partner does exercise. Switch off when partner is back
1.Squats w/Cindy 2. Side lunge with Cindy. 3.Hillbilly Squats
Middle station- focus on core.
Partner work- 1 pax runs to trash cans behind fire station and back, partner does exercise. Switch of when partner is back.
1.Incline high plank on Cindy. 2. Decline low plank on Cindy. 3. Hold in dip position alternate leg flexed out and straight.
Left Station- focus on Arms.
Same partner work as above only running left around building.
1. Curls 2. Ohp 3. Lawn mower pulls alternating.
COT:
Announcements
Speed for need love chocolate race Feb. 11
PrYers for washout aunt passing.
Astronaut’s family as mission is extended.