AO: UNDERGROUND
QiC: R-12
Date: 06/19/2023
Title: Murder Monday
Number of HIMs: 3
Bogey, R-12, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Trunk Twists & Disclaimer
Shoulder Stretches
Triceps Stretches
Hang’Em Hammy
TTT Stretch
Golfer’s Stretch
Runners Stretch
Preacher Twist
Pigeon Stretch
Butterfly Stretch
Slow mosey through the gauntlet to explain the exercises & finish warming up the glutes.
Tha Thang:
The gauntlet was set up in the shape of a giant dumbbell utilizing the Tree of Life & the Cul-de-sac. Each Pax ran the gauntlet stopping at each station to complete the exercise & then continuing on to the next station. Pax ran down and back as many times as possible in 30 min.
Pain Stations:
1. x5 – Hurpees
2. x5 – Bonnie Blair’s
3. x5 – 8 count Man Makers
4. x5 – Hindi Jump Squats
5. x5 – Colosseums
There was an excellent focus by the Pax in proper from!!! & Great effort was put in as well. We washed down the fatigue with as much humidity as we could drink
COT:
Pax Choice Can-O-WhoopAss – Numberama – Namarama – After Action Report – Pledge – Prayer
Announcements:
Sasquatch Ruck – July 29th 0600 Start @ Forsythe Park
GrowRuck 40: Coastal Empire registration is OPEN!!! Sign Up
AO Specific Business:
Q finished with a note to make sure we discipline ourselves to get a good disclaimer at the start of each beatdown, to come prepared with a well thought out workout, to keep the momentum / focus moving forward during the workout, and encourage good form. We volunteer to lead the beatdown because it’s an opportunity to practice leading so focus on leading well.