AO: LAKE MAYER
QiC: Hoochie
Date: 06/21/2022
Title: Three A.L.A.R.M. Fire / Hoochee's VQ
Number of HIMs: 16
Flo, Focker, Hoochie, Kirby, Spread Eagle, Swan, Tampax, Tiny Tim, Waterboy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Quick couple of minutes to explain some exercises and verbiage. Waterboy correctly pointed several pages of the Ex/Lex recipe books were dusted off… think I even confused myself and I'll be spreading out variety better in the future!
SSH IC (Q failed to modify voice, so I believe 16)
TTT IC 10
IW IC 10
Arm Circles IC 5 front 5 back
Michael Phelps 10 OYO
Tha Thang:
***PERFORMED ON SKIDDER/FANCY ISLAND –> FIELD OF SCREAMS***
ALARM #1
(PERFORM AT FLAG)
*** OYO: PERFORM IN A CIRCUIT, 3x ***
CINDY CURLS – 10, 15, 20
CINDY SQUATS – 10, 15, 20
CINDY BLOCK SWINGS – 10, 15, 20
CINDY RAPID STEP-UPS – 20 x 3
After rounds 1&2 run to fence and back; after round 3 mosey to fence with Cindy and back
NEXT:
PARTNER BIG BOY SITUPS WITH CINDY HANDOFFS – 10 W/ CINDY, 10 W/OUT CINDY
NEXT:
MOUNTAIN MERKINS – 10x EACH ARM / 20 TOTAL – ALTERNATE HANDS ACROSS CINDY; CLOSE WITH 20EA LEG MOUNTAIN CLIMBERS
LEAVE CINDY AT FLAG FOR NEXT GROUP
(REPEAT IF DONE BEFORE ROTATION ALARM)
ALARM #2
(PICNIC TABLES/COVERED PAVILION)
EXERCISES 1-2: PERFORM 3 SETS IN ROTATION BEFORE MOVING ON
EXERCISE 1: PEOPLE’S AIR PRESSES x 10 – WALL SIT WITH CINDY OVERHEAD PRESS
EXERCISE 2: 30 PICNIC TABLE DIPS
(ONCE COMPLETED EXERCISE 1&2):
EXERCISE 3: LBC’s x 50 OYO
EXERCISE 4: WITH PARTNER: CINDY RAISE THE ROOF – TO – CHEST PASS x 25ea
EXERCISE 5: MARIONETTES x5
LEAVE CINDY AT TABLES FOR NEXT GROUPS
(REPEAT IF DONE BEFORE ROTATION ALARM)
ALARM #3
(START AT PULL-UP BARS AREA ON PLAYGROUND)
*** EXERCISE 1 & 2: ALTERNATE & PERFORM 3 SETS ***
EXERCISE 1: PANSEY PULL-UPS: 5 WITH KNEE TUCK/RAISES (OR AMRAP) OR HOLD 30 SECS/UNTIL FAILURE
EXERCISE 2: 20 JUMP SQUATS
(ONCE COMPLETED EXERCISE 1&2):
ROCHAMBURPEES:
*** PAPER/ROCK/SCISSORS W/ PARTNER ***
*** PERFORM 5 ROUNDS ***
ROUND 1: WINNER PERFORM 1 MERKIN / LOSER 1 BURPEE
ROUND 2: WINNER PERFORM 2 / LOSER 2
REPEAT WITH ADDING ONE PER ROUND
AFTER 5 ROUNDS, EACH PERFORM 10 BURPEES OR MERKINS (OVERALL WINNER’S CHOICE)
(PERFORM ALTERNATING SETS 10EA REPS SIDE-STRADDLE-HOPS AND NOLAN RYANS UNTIL ALARM IF NEEDED)
**ALL LINED UP AT OUTFIELD FOUL LINE FOR 1-2-3 BEAR CRAWL / 1-2-3 BEAR HOLD BACK TO FLAG FOR MARY**
JESUS TAKE THE WHEEL – 5 IC – WINDSHIELD WIPER W/ HEELS TO HEAVEN
DE LA HOYAS – 10 IC – BIG BOY WITH 1-2 JAB / 1-2 HAMMER, DOWN, REPEAT
HOLD PLANK FOR COUNT-A-RAMA
EXTRA CREDIT TO KIFFIN FOR RUNNING TO/FROM Q THIS MORNING!
COT:
-NAR
-Announcements – Islands launch was awesome; Landings launch will be next – keep pushing and growing; Lake Mayer tomorrow for Skinny Dip Q!
-Pledge
-Prayers led by Father Focker with always appreciated words of love, kindness, wisdom, and wishes for all of us to keep improving as F3 men.