AO: ISLANDS
QiC: _Not Registered
Date: 06/18/2022
Title: Islands AO Launch
Number of HIMs: 33
Anvil, Bassinet, BCG, Betty Crocker, Bob Ross, Bogey, Booger, Cardone, Cheddar Biscuit, CPAP, Door Jam, Flea, Flo, Honker, Hoochie, Ichiro, Joanna, Kirby, Leia, No Fault Found, noodles, Pecker, Puff, Quikrete, Rapinoe, Spread Eagle, Sweet -n -low, Tampax, Tiny Tim, Turtle, Two Pack
Number of FNGs: 1
Name of FNGs: Double Chunk
WarmOrama:
SSH
TTT
IW
Mosey around the parking lot
5 inch worms per core principle while calling them out between
Tha Thang:
Split up evenly into 4 teams and circle
up on the 1st row of parking spots.
Each team rotates to have one pax doing the crawl/carry. We did 3 rounds.
-Round 1-bear crawl to the 1st line, then carry the bucket to the 2nd line and back, then crawl bear back to the beginning.
-Round 2-farmer carry 2 Cindy’s to the 3rd line and back
-Round 3-rifle carry Cindy to the 2nd line and back
The rest of the pax complete the exercises below, moving to the next exercise each time a pax returns from their crawl/carry.
American hammers
Merkins
Flutters
Squats
Freddy mercs
Caroline dry docks
X factors
Lunges
Indian run around the parking lot until each pax has done a sprint to the front.
Get back into your groups at the same spot.
At the starting line, do 5 burpees, 10 Bonnie Blair’s(each leg), 15 merkins, 20 jump squats. Once the 6 in your group is done, move to the 2nd parking lot line and do all the same exercises, but increase each by 5 reps. Continue this for the next 2 lines.
While pax are completing the exercises, one pax from each group runs to the pull up bars to complete AMRAP pull ups, then runs back to tag out with another pax. Keep rotating through the pax in your group, keeping track of your total pull ups.
This was done for 15 minutes.
Circle back up on the flag for some rapid fire Mary, all done IC, for 10 count. (Can’t remember all of these so they could be wrong. But I’m certain of the monkey humpers. Will never forget those. Pretty sure that was a first for Mary)
Flutters
Monkey humpers
Peter Parker’s
Boat/canoe
Hello Dolly’s
Alternating V-ups
COT:
CAR
NAR
Named FNG Double Chunk due to the Merlot he spewed during the workout and the ice cream he serves at his job. But what a great job of showing up and pushing hard at the age of 14.
Pledge
Prayer