AO: COLOSSEUM
QiC: Hosier
Date: 10/28/2022
Title: We are Worthy
Number of HIMs: 3
Mr. Miyagi, Sakrete
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Chumbaburpee To the song, Tubthumper by Chumbawampa, start with SSH at beginning of song, then every time they say, "I get knocked down, but i get up again" you do a burpee. While not doing burpees, you are continuously doing SSH. In the end, you will do about 27 burpees. Great for the Warmorama, and to shut down any mumblechatter early in workout, or at any point during the workout.
Bring Sally Up Q plays the song "Flower" by Moby (Gone in 60 seconds soundtrack). Start with your chest on the ground, and enjoy it because your chest shouldn't touch the ground again until the song is over. When the song says "Bring Sally Up" the Pax will be in the 'Merican up position, and "Bring Sally Down" the Pax will be in the 'Merican down position. Pax will hold the down position until the next rep. It's only 31 little reps in 3:30. Scale this workout to your fitness level: If you are fatigued, modify the 'mericans by either doing chest to ground at the bottom, or take no shame and use your knees. Here's a tip to complete it, position hands between shoulders and chest and close to the body, much less stress on the shoulders. This can be modified to about any move; squats, curls, planks or even pull-ups if you are absolutely insane
Tha Thang:
Elevens – Were Not Worthy’s on Both Sides
Transportation were Lunges, Sumo Squats, Bernie Sanders, and Mosey the repeat.
After Elevens we did some new exercises I found in my searching which caused some pausing in exercising to confirm how they should be done with the two experienced PAX on hand.
War Hammer This exercise is a combination of a World War II sit-up by adding four American Hammer reps at the top of the sit up. Similar to Captain Thor, but this does not include an ascending count. We did two sit-ups and and the four 4 count American Hammers. That completed one rep. We did 5
Febreze On your six, do 2 Big Boy Situps. Remain upright after last BB and lift feet up 6". Do 10 Air Presses IC 3 count.
We completed 5 reps
Grip, Rip, & Roll On your Six. Place Cindy on one side of you. Pick Cindy up and place it to the other side of you while still holding cindy roll into a plank on top of the block and complete a Merkin. Then roll to the ground and repeat. We completed 5
Our flag fell over so we did 10 penalty Burpees.
COT:
Prayers for Star Course