AO: RICHMOND HILL
QiC: Duke
Date: 08/17/2026
Title: Cindies and intervals
Number of HIMs: 17
Bandaid, Bluey, Chum, Duke, Dump truck, Fresh Prince, GoodShepard, JUSTICE, Karen, Lot lizard, Mudflap, Olaf, Shark Tank, Spray, Squall
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Pledge
Five tenants
Stretch medley
Tha Thang:
Pick up Cindy and go to parking lot. Do reps of exercises. Every two minutes a timer goes off. When time goes men run across parking lot and back, then continue reps
– 10 man makers
– 20 squats
– 30 Big boy sit ups
– 40 Bent over rows
– 50 chest presses
– 40 dips
– 30 curls
– 20 lunges
– 10 OHP
CHERRY ON TOP: do a lap around both fields and finish with 10 burpees
Rinse and repeat
Circle up for bonus round of mary
COT:
Prayers for Angie chemo third time. Prayers for shark tank dad. Lena and her mission trip. Dundee new baby. Squall sis in law. pastor Ian making progress.