AO: RICHMOND HILL
QiC: Dozer
Date: 07/04/2025
Title: All Work, No Rest, and A Little Bit Play
Number of HIMs: 12
Chum, GoodShepard, Karen, Kong, Lot lizard, Milkman, Mudflap, Salmonella, Shark Tank, Squall
Number of FNGs: 1
Name of FNGs: Hitman
WarmOrama:
Stationary Warm up
25x Side straddle hops
10x Burpees
10x Imperial walkers
10x Windmill
Dynamic Stretches (~30 Yards)
Windmill
High knees to arm reach or Frankenstein
Open gate
Close gate
Hamstring scoops
~5-10 mins Jog around the interior fence line
(Forward, backwards, left side straddle, right side straddle, forward)
Tha Thang:
Six 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.
Rotate to next exercise as person returns.
The goal is full body workout with continuous movement for ~30 minutes. All work, no rest, and a little bit of play.
Station 1 exercise
Superman hold (lay face down, lift arms, and legs off ground)
Station 2 exercise
Push up
Hip raises
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
A Little Bit of Play
Ultimate Frisby Football Combined.
You have to score the frisbee and football in the in zone to score one point.
Use the football field sideline as the goal line, and 50-yard line and goal line as boundary lines.
COT:
Announcements:
If you are interested in purchasing a F3 team Tee- shirt, see Salmonella.
Prayers:
Thank you for waking us up this morning and being able to get after it.
Praying for traveling mercy this 4th of July weekend for Salmonella, and F3 group.