AO: POOLER
QiC: Betty Crocker
Date: 06/10/2022
Title: Statics and Dynamics
Number of HIMs: 11
Betty Crocker, Brady Bunch, Doughboy, DQ, Gumbo, Octagon, Radar, Rameses, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank with disclaimer. Review of F3 Mission by asking the 2.0s what it was. They needed help, but got it.
20 MNC IC
15 T^3 IC
10 Slow Squats IC
On this day on history, The Sopranos aired it's final episode. The final scene ended by going to black as Journey's Don't Stop Believing began to play. The Sopranos aired for 6 seasons, and it's been 15 years since that final episode.
So while the song played, we rotated through 15 Merkins, 15 Squats, and 6 Burpees … Never stopping of course.
Mosey to the backlot.
Tha Thang:
Stations setup that would alternate (mostly) between a Static exercise and a Dynamic one.
Dynamic Station: ~43 lb Kettlebell Sandbag. Do a single arm explosive upright row from the ground with each arm and then toss the bag overhead. Traverse from one set of parking spots to the next set and back (~25 yards round trip). This would serve as the timer for the other stations.
Dynamic Station: Tire Battle – with the big tractor tire, 2 PAX face each other with the tire sideways between you. Push the tire back and forth towards your other partner. When rotating, move to the other side of the tire before going to the next station.
Static Station: Weighted Al Gore's – use a 60# Sandbag or a cinder block for the weight
Dynamic Station: Battle Rope
Static Station: Mid-curl hold
Dynamic Station: Curls
Static Station: Plank with Cindy on your back
Dynamic Station: Colosseum's
Static Station: Rifle Hold – hold Cindy overhead
Unused Dynamic Station: Cindy KB Swings
Unused Static Station: Cindy Hold from middle web – to work the grip strength
Mosey back to the flag.
Mary without letting the feet touch the ground. 20 reps of each (10 IC):
American Hammers
Gas Pumpers
Hello Dolly
Freddie Mercurys
Crunchy Frogs
COT:
Countarama, Namearama, Announcements, Pledge, Prayer
Islands AO launch next Saturday, 6/18 at 0600
Book Club today
Safe travels for SnL for family vacation to FL. Great to have Octagon with us, he's modifying the workout to walk/jog while he continues to recover from donating a kidney to his sister, but joins us at the beginning and for the COT.