AO: POOLER
QiC: Betty Crocker
Date: 05/17/2023
Title: Running laps around each other
Number of HIMs: 5
Betty Crocker, DQ, Radar, Sweet -n -low, TPS
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank with disclaimer, then left arm up and right arm up
3 dive bombers
Runners stretch each side
Moroccan night clubs
Grab Cindy who was already woken up from her beauty sleep, and head into the stadium. Leave Cindy on the field for now.
Tha Thang:
Indian/Indigenous/Native American/Guardian Bleacher Run. PAX line up along the first section of bleachers and do Merkins. Last man sprints the stairs and then goes into the next section of bleachers Humping Monkeys until it is his turn again. Alternate between Merkins and Monkey Humpers the length of the home bleachers.
Move to the field where cones were setup in a circle that was roughly 15 yards in radius (may have been more elliptical). In the middle of the circle, PAX would work through the following exercises/reps for the started time. Every time you get to the rep count, you run a lap around the cone based circle/ellipse. Continue with the same exercise until the time goes off:
Rd 1: Curls 4 the gurlz, 20 reps between laps, for 6 minutes
Rd 2: Abyss Merkins (arrange blocks so they are close enough to do that), 15 reps between laps, for 6 minutes
Rd 3: Squats with Cindy, 25 reps, for 5 minutes
Rd 4: Tricep extensions, 20 reps, 5 minutes
YHC's heartrate was up pretty much the entire time, so this turned out to be a good cardio and muscle fatigue workout … Exactly like I drew it up!
Grab Cindy and the cones and head back to the flag.
COT:
#, Names, Announcements, Pledge, Prayer
Farm Ruck this Saturday for monthly GrowRuck training.
June ruck training will be the Charleston F3 Valor GrowRuck
Praise for SNL's extended family member that won't need a heart transplant after all. Continued prayers for healing/recovery.
Prayers for safe travels for Spam, Brady Bunch and his M, and Flat Tire.
My next Q is on 5/22, and I've signed up for my June Qs as well, including one at the Colosseum for their June Guest Q Challenge.