AO: RICHMOND HILL
QiC: Dozer
Date: 04/04/2025
Title: Ten Easy Push Ups
Number of HIMs: 11
Chop, Duke, Fresh Prince, GoodShepard, Kong, Mudflap, NipTuck, Salmonella, Yoke
Number of FNGs: 1
Name of FNGs: Beckit
WarmOrama:
Warm up
25x Side straddle hops
10x Burpees
10x Knees to elbows stationary
10x Finger to toe touches stationary
5-10 mins Jog around the interior fence line
(Forward, backwards, left side straddle, right side straddle, forward)
Circle up, and move into…
Tha Thang:
"Ten Easy Push Ups"
10x Repetitions (Reps) Push-ups
In cadence, exercise…
10x Reps Overhead arm clap
10x Reps Raise the roof
10x Reps Forward clap
10x Reps Double arm shoulder tap
Rest for 10-15 seconds
9x Reps push ups
Repeat exercises
In cadence, exercise…
9x Reps Overhead arm clap
9x Reps Raise the roof
9x Reps Forward clap
9x Reps Double arm shoulder tap
Rest for 10-15 seconds
Repeat exercises change the reps to 8,7,6,5,5,3,2,10.
Seven stations
Two workouts per station,
Two or three individuals per station
1st person sprint ~55 yards, and return to station
2nd person conducts exercise while 1st person sprints.
Station 1 exercise
Dips
Superman hold (lay face down, lift arms, and legs off ground)
Station 2 exercise
Push up
Forward lunge
Station 3 exercise
Step ups
Body weight squat
Station 4 exercise
Calf raises
Bicycle crunch
Station 5 exercise
Side plank
Flutter kicks
Station 6 exercise
Donkey kicks
Fire hydrants
Station 7 exercise
Hip raises
Stretch as needed
Michael Phelps
Overhead arm pull
COT:
Praying and thanking God for waking these great men up this morning and allow them to get after this workout.
Praying for God to be with Chop as he transitions into a new season in his life. Give him the power to listen and focus on the direction you need him to go on in his journey.