AO: RICHMOND HILL
QiC: Chop
Date: 10/01/2025
Title: Hip-power
Number of HIMs: 22
AMP, Bandaid, Bartman, Beckett, Bluey, Chop, Chum, Doobie, Duke, Dump truck, Fresh Prince, GoodShepard, Karen, Kong, Lot lizard, Mudflap, NipTuck, Piggy Bank, Salmonella, Shark Tank, Spray, Squall, Washout, Yoke
Number of FNGs: 1
Name of FNGs: Ajax
WarmOrama:
Pledge
Tenants
Little mosey:
Side shuffle
Backpedal
Karaoke
Circle-up:
Quijote
Trunk twist
Hall kickers
Bend and reach
High plank—drunken mtn climber, Dogge ,warrior, cobra.
Tha Thang:
Concept: run / work repeat (full lap stopping at corners for work)
Gorilla Hops -180 jump x10
BBJs X 10
Robotos X 10
Run:Thumper to 65%|80%
– Table Taps X 10 (PIXKLE POINTER / OPP HAND TO TOW
– No Hands Get up X 5 / Burpee X 5
– Kick Thru X 10
Thumper -70/85
Gorilla Hops -180 jump x10
Robotos X 10
Roboto…face-off:
Duke vs Bluey
Repeat
75/90
Stretch and find breath
80/95
COT:
Prayers for Tanks mother
Prayers for Washouts grandfather passing
Injured friends
Grateful.