AO: RICHMOND HILL
QiC: Chop
Date: 07/21/2025
Title: Hot beat down
Number of HIMs: 15
AMP, Chop, Chum, Doobie, Dozer, Duke, Dump truck, Extra, Fresh Prince, Greenspan, Lot lizard, Salmonella, Squall, Yoke
Number of FNGs: 1
Name of FNGs: Spray
WarmOrama:
Pledge
Tenants
Warmer to corner and circle up – follow me: mosey, lateral shuffle, back pedal, KAROAKE
Jump jacks
Phelps
Bend and reach
Don Quijote
Plank/Warrior pose/cobra
Crawl to Mountain Climber – walk it back to knee ups
Tha Thang:
No 1 RUN: 50/70% to corner
Cindy up – knee ups = 10 each leg
Plank toe touch= 10
No hands get up = 10
# 2 RUN: 60/80%
Roboto = 10
Lateral slide burpee = 10
Chuck Norris =10
# 3,RUN: 70/90%
Cindy up – knee ups = 10 each leg
Plank toe touch= 10
No hands get up = 10
RUN: 80/100
Cool down — breath-work
COT:
Grateful
Safe and good first week of school
Deliberate and thoughtful time with our kids
Prayers for those healing up
Prayers for Hoover after surgery
Welcome Spray!!