AO: POOLER
QiC: Betty Crocker
Date: 09/20/2021
Title: Snakes on a plane
Number of HIMs: 14
Armrest, Backstreet, Betty Crocker, Brady Bunch, Cropduster, Dado, Door Jam, DQ, Gilligan, Gumbo, Honker, Klump, Radar, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank with disclaimer and 5 Core Principles of F3
Right arm up, reverse plank, left arm up
3 dove bombers
21s with 5 Burpees penalty (it wasn't honkers fault)
Tha Thang:
Black Snake Indian Run – last pax weaves in and out of the main line of PAX. Go the long way around the front lot, around the back lot, to the pull-up bar corner
We would then snake through the 6 parking lot Lanes while spelling SNAKES.
Lane 1: S – Squats
At each of the 5 islands, do a squat variation times 15 reps
Sumo Squats
Mermaid Squats
Deep Squats
Jump Squats
Clap Squats (jump high enjoying to clap your toes together in midair)
Lane 2: N – Nobody likes Suicides/Sprints
Suicides to each Island. Sprint to the islands, mosey back to the start
Lane 3: A – Abdominals – Reps and exercises as called by the Q at each Island
American Hammers*20
Side plank – oblique raises * 20
Crunchy Frogs * 20 IC
Other Side plank – oblique raises * 20
Heals to Heaven * 20 IC
Lane 4: K – Killer B's
Burpees at each Island, start with 5, increase by 1 each Island up to 9
Bear crawl Island 1 to 2
Broad jump 2 to 3
Bear crawl 3 to 4
Broad jump 4 to 5
Lane 5: E – Everybody Loves Merkins
10 reps of varying Merkin style at each Island
Ranger Merkins
Wide Grip
Diamond
Hand Release Release (release at bottom and release a hand at the top, ensures full range of motion)
Clapping Merkins
Lane 6: S – Sprint Relay
2 teams of 7, spread out about every 50 yards back towards the flag
1st men Sprint to the next man who can't leave until the man behind him gets there
After your Sprint leg, mosey to the flag
COT:
Countarama, Namearama, Announcements, Pledge Prayer
Region Convergence Oct. 16 at Colosseum. I think I heard Door Jamb say this was going to be a 90 minute workout, but i clearly misheard him as I was still wondered from sprints.
IronPAX at 0515 Wednesday.
Thanks for the opportunity to lead!
