AO: UNDERGROUND
QiC: Betty Crocker
Date: 10/03/2023
Title: The Garden City Two Fiddy (250)
Number of HIMs: 11
Betty Crocker, Bogey, Cheddar Biscuit, Door Jam, DQ, Elmer, Fro-Zone, Honker, Skinny Dip, Swashbuckler, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
T^3 OYO
Disclaimer
Plank to Runners Stretch to Preacher to Pigeon – both sides
Chinooks
MNC
Anvil style warm up lap
Vest up
Tha Thang:
The Underground did not participate in IronPAX, but YHC did. We are "tapering" for GTE40 this week, so instead of the Cindy 500 workout from IPC, we tapered to the Garden City Two Fiddy (250).
5 exercises, 50 reps each, 250 reps total. Using your sandbag of choice
Rd 1:
5 * Upright Rows
10 * Overhead Press
15 * Upright Rows
20 * Overhead Press
Run a Tree-of-Life loop
Rd 2:
5 * Sumo Squats
10 * Upright Rows
15 * Sumo Squats
20 * Upright Rows
Run a Tree-of-Life loop
Rd 3:
5 * Burpees
10 * Sumo Squats
15 * Burpees
20 * Sumo Squats
Run a Tree-of-Life loop
Rd 4:
5 * Overhead Sandbag Toss
10 * Burpees
15 * Overhead Sandbag Toss
20 * Burpees
Run a Tree-of-Life loop
Rd 5:
5 * Overhead Press
10 * Overhead Sandbag Toss
15 * Overhead Press
20 * Overhead Sandbag Toss
Run a Tree-of-Life loop
Fro managed to bust open one of the GORUCK sandbags, not a kettle bag. The Underground should definitely be the proving ground for GORUCK gear.
COT:
Dealers choice Mary – 15 reps per exercise called:
Flutter Kicks, Boat Canoe, Rosalita, Mermans, Box Cutters, American Hammers, Little Baby Flutter Crunches, E2K, WWI, WWIII
Count, Names with Burpees, AAR, Announcements, Pledge, Prayer
Today marks the 30 year anniversary of the Mogadishu Mile. Thanks for the reminder and history lesson Skinny.
Have you heard of this called GrowRuck … I heard the Pirate Fest people are pissed we are doing that this weekend!