1st F 02/03/2023 King TUT

AO: POOLER
QiC: Betty Crocker
Date: 02/03/2023
Title: King TUT
Number of HIMs: 11
Betty Crocker, Chestnut, Exposure, Flat Tire, Gumbo, Honker, Litter Box, Octagon, Radar, Sweet -n -low

Number of FNGs: 0
Name of FNGs:

WarmOrama:
Disclaimer
10 burpees
15 T^3
10 burpees
15 imperial walkers
10 burpees
Michael Phelps while reviewing the mission of F3
10 burpees
21s with success, so only had to do 1 Burpee for 41 total … YHCs new age

Tha Thang:
Indian run the long way to the backlot, circle back for the 6.

YHCs 41st lap around the sun and 6 sun laps doing F3 was this week. 41 seconds Tabata (19 seconds rest/rotate) with 6 stations.

Time Under Tension workout … TUT … King TUT … okay you get it hopefully

Each station was a hold or negative to keep the muscles under tension.
Station 1: Abyss Merkins – hold on the down position as low as you can go
Station 2: Tricep extensions – slowly on the negative back down
Station 3: Squat Holds with weight
Station 4: Pull-up Bars – hold the negatives as long as possible
Station 5: Pulse Lunges with Cindy – hold a lunge with back foot elevated on a block, small pulses whole holding. Switch legs halfway through Tabata timer
Station 5a (had to add a station because of the number of PAX that posted today): Dips – slow on the negative
Station 6: Blocktonomo – PAX circle up facing outwards holding Cindy at a mid-curl position. Each PAX takes a turn running around the outside. Pushing down on each person's block. Hold until all PAX have ran.

Got through this 2 full times.

Mosey back to the ticket booth. At the ticket booth split into two teams, and then race back to the flag with one team going left around the stadium, and the other going right around the stadium. If you get to the flag, keep running to pick up the other teams 6.

One round of Mary, primarily because YHC wanted an excuse to put everyone's 6 on the wet pavement. 41 flutter kicks in cadence (i.e. the hard way).

COT:
Counterama, namearama, announcements, pledge, and prayer.

Great turnout for a cold, wet morning. Thanks for posting and allowing me the opportunity to lead.

AAR: YHC did not have a great backup plan for one of my tabata stations not working out. As a result, I modified on the fly and added the blocktonamo, but it led to a confusing round and a little bit of wasted time trying to get it all explained. Lesson learned – plan for failures, have backup plans ready to go.