AO: RICHMOND HILL
QiC: Mudflap
Date: 01/30/2026
Title: Full body Friday
Number of HIMs: 12
Bluey, Chop, Chowdah, Duke, Fresh Prince, GoodShepard, LiveWire, Lot lizard, Mudflap, Olaf, Salmonella, Spray
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Side straddle hop by x 15 in cadence
Asphalt pickers x 10
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
10 merkins
Tha Thang:
Take off with Cindy towards bleachers. Stop at intersection under light
30 OHP
Take off with Cindy to bleachers
Line up goal line
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30 curls
Rifle carry to 50 and back
30 dips
Run bleachers
Hold plank
20 flutter kicks in cadence
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30 chest press
Sled push to 50
Rifle carry back
30 incline Meeks
Run bleachers
Hold plank until all return
20 LBCs in cadence
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30 bent over row
Murder bunny to 50
Rifle carry back
20 lawnmower pull each arm
Run bleachers
Hold plank
10 American hammers in cadence
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20 squats with Cindy
Run to 50, run back to goaline
10 lunges each leg
15 dying coach roaches in cadence
Shoulder up with Cindy
Run to stop sign
15 front raises with Cindy
Run home
COT:
Praise/Prayers
Thank you Lord for your many blessings
Hitman recovering from flu has wrestling match today
Chop brother in law Roland
LiveWire mother in law Mary