AO: RICHMOND HILL
QiC: Hoover
Date: 05/06/2024
Title: Keep working
Number of HIMs: 17
Bartman, Beads, Brick, Captain D, Chop, Chum, Doobie, Duke, Dump truck, Fresh Prince, Hoover, Magic, Papa Doc, Salmonella, Snoopy, Trombone
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
5 tenants
SSH
Hand release merkins
Runner stretch w/nolan
Imperial walkers
Don Quixote
Tha Thang:
Start with two group run around turf 3 w/ 80% long ways 50% short side effort stopping to do : Bonney Blair @ 1, burpees @ 2, squats @ 3, and merkins @ 4
Circle up w/ Cindy at the 50, everyone take a turn with either a lap around the circle of a or you choose b.
A – murder bunny, bear crawl, or walking lunge w/ Cindy
B – 100 yd sprint to goal line and back
While pax was moving as timer, we did various workouts, 17 sets total of American hammers, leg raises, military press, big boys, OHP, curls, squats, rows, KB’s, chest press, skull crushers, thumb up curls, and dips.
Took Cindy to goal line next and worked out Dallas 40 sprints of karaoke, sprint, backpedal, and skips.
Took Cindy home, then circled up for some stretching and breathing.
COT:
Stay focused and present, be a good father and keep an eye out for ways to make a difference the next few weeks before summer starts and school is out.