AO: UNDERGROUND
QiC: R-12
Date: 10/11/2022
Title: Goblin’s Revenge
Number of HIMs: 3
Bogey, Fro-Zone, R-12
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Trunk Twists & Disclaimer
Shoulder Stretch
Triceps Stretch
Chinooks
Moroccan Night Clubs
Shoulder Rolls
Hang ‘Em Hammy Stretch
Through The Tunnel Stretches
Golfer’s Stretch
Runner’s Stretch
Hip Flexer Stretch
Plank Stretches
– Time to Vest Up –
x10 – Imperial Squat Walkers I.C.
x10 – Sad Bears
x5 – UnderGround Merks
Mosey to “The Stretch”
Tha Thang:
Simple Down & Back Workout
x20 exercises completed on one side of the stretch, run down the stretch and complete x20 exercises before returning back down the stretch to continue again. Rinse & Repeat AMRAP for 32 min.
One End of the stretch was littered with several sandbags / kettle babies ranging from 35 lbs – 60 lbs for Goblin Squats & Rows.
x20 – Goblin Squats, run the stretch
x20 – UnderGround Merks, run the stretch
x20 – Bent Over Rows, run the stretch
x20 – Bonnie Blair’s, run the stretch
COT:
NUMBERAMA – NAMARAMA – After Action Report – Pledge – Prayer