AO: POOLER
QiC: Betty Crocker
Date: 06/09/2021
Title: Stealing from The Hill
Number of HIMs: 8
Betty Crocker, Doughboy, DQ, Gilligan, Gumbo, Radar
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer during plank
Review of F3 Mission
10 Merkins IC
3 dive bombers
15 MNC IC
10 Chinooks IC each way
15 TTT
10 Abe Vigoda's
15 Happy Jacks IC (Fast hillbilly's/odd looking SSH)
Indian Run the long way around to the pull up bars
Tha Thang:
Credit to Trophy and LiveWire from The Hill for the key elements of this workout. YHC totally stole it from them. Also, gloves not required.
10 rounds of 30 seconds of hangs from the pull-up bars with an exercise. In between each round, rifle carry Cindy.
1) Dead Hang
Horizontal Cindy rifle carry 30 yards out and back
2) Hang while doing alternating knee circles
Vertical Cindy rifle carry 30 yards out and back
3) Hanging knee tuck to chest
Horizontal Cindy rifle carry
4) Hanging Trunk Twists
Vertical Cindy rifle carry
5) Hanging knee tuck to kick out
Horizontal Cindy rifle carry
6) Hanging bicycles
Vertical Cindy rifle carry
7) Hanging Scissors (side to side leg cross)
Horizontal Cindy rifle carry
8) Hanging straight leg lift
Vertical Cindy rifle ccarry
9) Hanging bicycles again
Horizontal Cindy rifle carry
10) Hanging negatives (start in full pull up, slowly release for all 30 seconds)
Vertical Cindy rifle carry
Shoulders sufficiently smoked. Mosey back to the flag, no time for Mary
COT:
#arama, Namearama. Announcements, Pledge, Prayer
Prayers for DQs mom going through physical therapy. Praise for this group of high impact men.