AO: RICHMOND HILL
QiC: Dozer
Date: 07/02/2025
Title: Twelve Easy Push ups
Number of HIMs: 11
Chum, GoodShepard, Lot lizard, Mo-Gas, Mudflap, Salmonella, Shark Tank, Squall, Washout
Number of FNGs: 0
Name of FNGs:
WarmOrama:
50x Side straddle hops
25x Imperial walkers
2x Jog around the interior fence line of football field.
(Forward, backwards, left side straddle, right side straddle, forward)
Circle up, and move into…
Tha Thang:
"Twelve Easy Push Ups"
12x Repetitions (Reps) Push-ups
In cadence, exercise…
12x Reps Over head arm clap
12x Reps Raise the roof
12x Reps Forward clap
12x Reps Double arm shoulder tap
Rest for 10-15 seconds
11x Reps push ups
Repeat exercises
In cadence, exercise…
11x Reps Over head arm clap
11x Reps Raise the roof
11x Reps Forward clap
11x Reps Double arm shoulder tap
Rest for 10-15 seconds
Repeat exercises change the reps to 10,9 8,7,6,5,5,3,2,12.
Stretch as needed
Michael Phelps
Overhead arm pull left and right arm
Cross body arm stretch left and right arm
Downward facing dog
Child pose
Lizard Pose left and right leg
Thirteen pushups
COT:
Praying for Kong and wife baptism this weekend along with eight others as all begin new lives.
Announcements
Mark your calendars for November 10, 2025. All day beat down. See Washout for details.