AO: UNDERGROUND
QiC: R-12
Date: 12/29/2022
Title: Sandbag Style TABATA
Number of HIMs: 12
Betty Crocker, Cheddar Biscuit, Coffee Bean, Flat Tire, Fro-Zone, Honker, Mr. Miyagi, R-12, Skinny Dip, Swashbuckler, Sweet -n -low, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Trunk Twists – Welcome & Disclaimer
Arm Circles
Heisman Stretch
Snuffies
SSH
Hang’Em Hammy Stretch
TTT Stretches
Golfer’s Stretch
Shoulder Stretch
Tricep Stretch
Plank Stretches & Nolan Ryan’s
Runners Stretch & Preacher Twist
Groin Stretch
Seated Trunk Twist Stretch
Sciatica Stretch
Tha Thang:
As the Q had promised, there was NO Cardio (running). Q pulled out all of the UnderGrounds’ secret weapons (coupons). All together we had x2 -53lb kettlebells, x2 – 44lb kettlebells, x2 – 35lb kettlebells, x2 – 26lb kettlebells, a Dewalt sandbag, a blue Lowes gravel bucket, x2 – 40lb sandbags, x1 – 50lb sandbag, x2 – 60lb sandbags, x1 – 120lb sandbag, a squat bar, & x4 Cindy’s. Disclosure: our coupons are ALL heavier then listed. Our rule is, “if the bag has more space, it gets more sand.” Our challenge was to complete each station with max intensity until time runs out. Each station was 1 min ON / 30 sec OFF. We made it through all 12 stations 2.5 times.
Stations were as follows:
1) Monkey Humpers
2) Straight Arm Skull Crushers
3) Squats w/ the Bar
4) Abyss Merkins
5) Bulgarian Squats
6) O.H.P.
7) Curlz 4 da Gurlz
8) Bonnie Blair’s
9) Chest Press
10) Blue Bucket Step Up’s
11) Burpee Block Jump Over’s
12) Nose Breakers
COT:
COOLARAMA
1) x25 – Cockroach Resurrection I.C.
2) x20 – Crab Cakes I.C.
3) x20 – Elf on da Shelf
4) x30 – Australian Snow Angels
5) x30 – Rosalita’s
Numberama – Namarama – After Action – Pledge – Prayer