AO: ISLANDS
QiC: Ponzi
Date: 12/29/2022
Title: The Gladiator
Number of HIMs: 4
Flo, Ichiro, Ponzi, Sparky
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH
TTT w/ 10 count hold
10 count holds of various leg stretches
Arm circles both ways
Tha Thang:
Round 1:
Mosey to Burpee Gauntlet (in the field). 2 burpees per cone. Round 1 – hit 5 cones lined 15 yards apart run across field to complete another 5 cones lined 15 yards apart. 10 total cones equals 20 burpees.
Mosey to Lunge Lane (side parking lot). Walking lunges to first cone, side squats to next cone, switch side squats to next cone, walking lunges to last cone.
Mosey to Pull up bars. Complete 10 pull ups and 10 hanging leg raises.
Mosey to first island. Karaoke to first cone, bear crawl to next cone, crawl bear to last cone.
Mosey to church to complete 10 Carolina dry docks. Modified on fly from balls to the wall.
Mosey back to Burpee Gauntlet for Round 2! Each new round the reps dropped by 1. In Burpee Gauntlet completed 9 cones, 9 pull-ups and hanging leg raises and 9 dry docks. Lunge Lane and Bear crawls stayed constant.
We made it through 6 rounds! Then completed suicide abs until time.
COT:
COR, NOR, Announcements, Pledge, Prayer. I put a lot of planning time in and was disappointed to see so much fartsacking men. I’ll have to repeat Beatdown for those that missed. It was a great cardio day. Happy New Years fellas!! I’m grateful for this group.