AO: RICHMOND HILL
QiC: Duke
Date: 01/27/2023
Title: Friday frisbee shuffle
Number of HIMs: 21
Backflow, Beads, Brick, Bring it, Chop, Doobie, Duke, Dump truck, Greenspan, Hoover, LiveWire, Mr. Woodcock, Paper Boy, Shark Tank, Smoke, Vila, Webster, Wild Thing
Number of FNGs: 1
Name of FNGs: Mully
WarmOrama:
pick up Cindy, 2 per group. Head to turf field stopping under parking lot lights along the way
-20: 4 count SSH
-10 inchworm push ups
-10 deep squats
Tha Thang:
THE THANG ( GROUPS OF 4)
HIMs line up on side line. 6 groups of 4, every 10 yards with 5 yards in between groups. 2 men stay on sideline and 2 men side shuffle/ throw the frisbee back and forth across the field to the opposite sideline. 2 men that stay do the Cindy work until the other two return. Once the two men reach the far sideline they will do 15 reps of a similar round exercise without Cindy. If the men throwing the disk miss or drop it they will add 5reps for each drop
– Round 1: blockies and burpees
– Round 2: squats
– Round 3: OHP and dry docks
– Round 4: Lunges and Bonnie Blair’s
– Round 5: Chest presses and merkins
Round 6: American Hammers and big boys
COT:
Prayers for unspoken, strength for all HIMs to be 1% better not just physically but as dads and husbands