AO: RICHMOND HILL
QiC: Mudflap
Date: 02/13/2026
Title: Foundation Friday
Number of HIMs: 14
AMP, Chop, Chowdah, Duke, Dump truck, GoodShepard, Karen, Kong, Mudflap, Olaf, Salmonella, Shark Tank, Spray
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Side straddle hop in cadence
Concrete pickers in cadence
Micheal Phelps
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
Pigeon stretch
Cobra
10 merkins
Tha Thang:
big Lap around field
Line up on the goal line
1st set
30 squats with Cindy
Karaoke to 50
10 Merkins
sprint to opposite goal line
5 burpees
Sprint back to goal line
Hold plank until all return
2nd set
20 lunges
Back peddle 50
10 merkins
sprint to goal line
20 gas pumpers
Sprint back to goal line
Hold plank until all return
3rd set
25 straight leg dead lift
Bear crawl to 50,
10 merkins
sprint to goal line
25 lbcs
Sprint back to goal line
Hold Plank until all return
Lap around big field
4 set
50 goblet squat
Sled push to 50
10 merkins
Run to goal line
25 leg raises
run to 50 grab Cindy run back
Hold plank until all return
5th set
20 thrusters
Murder bunny to 50
25 merkins
10 big boys
Sprint back
Hold plank until all finish
6th set
20 squats
Sprint to opposite goal line with Cindy
Sprint back
COT:
Thank you Lord for the ability to get up and after it and all of your money blessings
Prayers for continued healing for Good Shepard’s mother in law Anne
Continued prayers for the student at the high school dealing with a brain tumor
Prayers for safe travels for Hit man and the wrestling team traveling to state