AO: RICHMOND HILL
QiC: Hoover
Date: 04/19/2024
Title: Be Good Dudes
Number of HIMs: 15
Beads, Chop, Doobie, Dump truck, Greenspan, LiveWire, Mudflap, Salmonella, Shark Tank, Snoopy, Starbucks, The Leopard, Trombone, Wild Thing
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH X 15
Imperial walkers X 15
Runner stretch with pull through
Lumbar reach
Phelps
Tha Thang:
Partner up with one cindy per group to be swapped at every stop.
Running to bleachers:
#1 – Cindy OHP X 30 & 15 jump squats for other
#2 – Cindy curls x 20 & 30 dips for other
At bleachers:
Alternate cindy work x bow tie bleacher run – AMRAP
Squat Thrusters
Chest Press
Block sit ups
American hammers
Mosey back to home swapping cindy twice and then circle up at AO for dealers choice x 15 of the following:
Kettle bells
WW3
Skull Crushers
Crossover Merks
Wide Nancies
Cindy Squats
Table Leg Raises
Dying Cockroches
Pickle Pointers w/ March
Burpee Block Jump Overs
Finished with breathing and stretching
COT:
Be a good dad, reach out to yours if you still have him. Look for those young men without one, and strive to be an example.
Praises for Shark Tanks daughter Kendall and God working in her life in mighty ways.
Remember the Molpus family and keep them
In your prayers. Ask for grace and comfort to overwhelm understanding.
Thankful for these hims, sorry for the delayed BB!