AO: RICHMOND HILL
QiC: Yoke
Date: 01/12/2026
Title: Monday Runday
Number of HIMs: 22
AMP, Bandaid, Chop, Chum, Doobie, DoubleDip, Duke, Dump truck, Fresh Prince, GoodShepard, Hawk, Karen, Lot lizard, Mudflap, Olaf, Salmonella, Shark Tank, Spray, Squall, Wham-O, Yoke
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Dynamic Movements
Side straddle Hops
Bend and Reach
Windmill
Asphalt Pickers
Ski Jumpers / Curb Hops
Core flow
Merkins
Mosey around the Fields
Tha Thang:
Strength Circuit
(10 yards / Exercise / 10 yards) (Lunge/Burpees // Side Lunge/Pushups// Inchworms/Knee Tucks// Knee huggers/ Hamstrings) Plank will everyone catches up
Running
EMOM- 10 minutes- 25 Accel / 40 Sprint / 25 Decel
Circle of Pain
Around the center Circle. 2 Pax move Cindy (curl/ Overhead) / Everyone else rotate through (Mountain Climbers/ Bonnie Blair’s/ Crunchy Frogs / Single leg bridges / Planks)
COT:
Prayers for:
– [ ] Log A’s family
– [ ] Health for student with brain mass, kidney transplant needs, and for help with retinal repair
Free and full surrender to serve our Creator, Redeemer, and Sustainer.