AO: RICHMOND HILL
QiC: Mudflap
Date: 12/05/2025
Title: Fitness & Fun Friday
Number of HIMs: 19
AMP, Bandaid, Beckett, Birds Eye, Chop, Chum, Duke, Dump truck, Fresh Prince, GoodShepard, Karen, Kong, Mudflap, Piggy Bank, Salmonella, Shark Tank, Spray, Squall
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Side straddle hop by x 15 in cadence
Concrete pickers x 10 Chum style
Little baby arm circles
Big arms circled
High plank right over left calf stretch
High plank left over right calf stretch
High plank right foot to right hand
High plank left foot to hand
Cobra
Tha Thang:
Jog to third light and back
Take off with Cindy towards bleachers. Stop at intersection under light
20 lawnomer pulls each side
Take off with Cindy to bleachers
Line up goal line
50 curls
Down and back
5 burpees
Run bleachers
Hold plank until all return
20 flutter kicks in cadence
40 chest press
Down to goaline, back to 50 karaoke back
4 burpees
Run bleachers
Hold plank until all return
20 gas pumpers in cadence
30 OHP
Backpedal to 50, run to goal line run back
3 burpees
Run bleachers
Hold plank
20 LBCs in cadence
20 squats with Cindy
Rifle carry to 50, run to goal line, run to 50, rifle carry back
2 burpees
Run bleachers
Hold plank
20 American hammers
Shoulder up run to stop sign
20 bent over rows
20 triceps extensions
Shoulder up with Cindy run her home the long way
COT:
Announcements
Hinesville 445am parking lot
Speed for need bridge run Sat
Wednesday Dec 24 convergence 630am with FIA
Praise/Prayer
Praise Yoke and his wife for the birth of baby Reese
Praise for Beckett and his wife expecting a baby
Prayers for Chum’s family dealing with the loss of an uncle
Prayers for Loggae’s mom.
Prayers for the Shaw family. Three year old daughter passed away due to cancer
Thank you Lord for your many blessings