AO: RICHMOND HILL
QiC: Dozer
Date: 12/31/2025
Title: Thirteen Easy Push Ups
Number of HIMs: 12
AMP, Fresh Prince, Gilligan, GoodShepard, Karen, Kong, Lot lizard, Mudflap, Salmonella, Spielberg, Spray, Wammo
Number of FNGs: 0
Name of FNGs:
WarmOrama:
25x Side straddle hops
Dynamic stretches (40yds)
Open gate
Close gate
High knees
Butt Kicks
Hamstring Scoops
1x 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:
"Thirteen Easy Push Ups"
13x Repetitions (Reps) Push-ups
In cadence, exercise…
13x Reps Over head arm clap
13x Reps Raise the roof
13x Reps Forward clap
13x Reps Double arm shoulder tap
13x Reps Push-ups
Rest for 10-15 seconds
In cadence, exercise…
12x Reps Over head arm clap
12x Reps Raise the roof
12x Reps Forward clap
12x Reps Double arm shoulder tap
12x Reps Push-ups
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 8,7,6,5,5,3,2,1
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:
Speed for need race, see Salmonella for details.
Pray for Gods covering over everyone's family into the new year.