AO: RICHMOND HILL
QiC: Chowdah
Date: 07/20/2026
Title: Power Hour!
Number of HIMs: 23
AMP, Bandaid, Bluey, Chowdah, Chum, Cookies, Ennis, Fresh Prince, GoodShepard, Karen, Kong, Lot lizard, Mudflap, Olaf, Shark Tank, Squall, Vetigo, Washout
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Arm stretches
SSH x 25
Imperial walkers x 15
Downward dog
Left over right then right over left calf stretch
Left/right legs to arms
5 merkins
Michael Phelps
Tha Thang:
Theme is power hour. Each minute was a different exercise, 10 total. Repeat 3 times.
1 – squats with cindy
2 – Lawnmower pulls
3 – Windshield wipers
4 – OHP
5 – Rifle carry to the 50 and back
6 – Thrusters
7 – Bent over rows
8 – Big boys
9 – Curls
10 – Run to the 50 and back
Ended with mary in the middle of the field.
American hammers in cadence x 10
Low plank jacks in cadence x 15
Heel taps in cadence x 10
COT:
Convergence is this Saturday 7/25/26 at Forsyth park 6am.
Prayers for Ian. Recovering from the motorcycle accident.
Prayers for travel mercies