AO: POOLER
QiC: Betty Crocker
Date: 10/16/2023
Title: Stolen from FroZone
Number of HIMs: 12
9.5, Backfire, Betty Crocker, Brady Bunch, Door Jam, Flat Tire, Gilligan, Gumbo, Honker, Spam, Sweet -n -low, TPS
Number of FNGs: 0
Name of FNGs:
WarmOrama:
10 Burpees because the Q was 30 seconds late after setting up the workout
Michael Phelps with disclaimer
T^3 and Don Coyotes IC
21s with a fail … 10 more burpees
Moroccan Night Clubs into Chinooks into Seal Claps into Ralphies into Raids the Roofs
2 lines of 6 for double Guardian Run around to the start of the main workout
Tha Thang:
Circuit workout with 4 main stations, FroZone introduced this format at the Underground last week. YHC shamelessly steals it, but credit is due to him. We would divide up across the 4 stations at the beginning.
Station 1:
11 Peter Parker's
11 Sandbag Squats
11 Side Bends per side
Sprint through the cone at the end of the lane, Politician (backwards run) from the cone to Station 2
Station 2:
11 Sandbag Overhead Toss – options of a 40# sandbag or a 25# sandbag
Bear Crawl from Stn 2 to 3
Station 3:
11 Bonnie Blair Merkins (aka François Merkins for Skinny) – single count
11 Bonnie Blairs – single count
11 Overhead Press – either with Cindy or a 60# sandbag
Sprint through the cone at the other end of the lane, Politician from the cone to Station 4
Station 4:
11 Heavy Tire Deadlifts with shrugs at the top – smaller tire provided for modification if needed
Bear Crawl from station 4 to station 1
Rinse and repeat until time is called.
Watch where your heading during that backwards run … Sandbags are trip hazards.
COT:
Circle up for Mary
20 American Hammers
15 Flutter Kicks
10 Don't Cross Dollys (XMen combined with Crunchy Frog … Kind of … They sucked)
10 Emmys
15 Hello Dollys
Count, Names, AAR, Announcements, Pledge, Prayer
AAR: Sandbag toss and Tire were a bit of a bottleneck, need additional coupons/exercises at those stations. Some don't like a little rain, some don't like gravel on their parking lots.
Quick discussion on what HC means … Hard Commit. Public declaration of your intent so that you can be held accountable. There was 1 HC that mashed that emoji last night and then took it away by this morning. I'd be neglecting my job as the Q if I didn't notice and challenge that pax to honor the HC. I won't call him out here, but I'll make sure to text R-12 later (crap, did I say that out loud).
Use slack and HCs though, for yourself and for the guys next to you. We had 12 post today, but only 5 responses in Slack. Those others could've easily not shown up and we would never know to hold them accountable.
Prayers for YHCs sister awaiting biopsy results and for Erin, friend of Spam, awaiting liver transplant.
Thank you for the opportunity to lead. My next Q is 11/3.
VQ ALERT on Wednesday for 9.5 … The closest PAX we have to a professional trainer! But we still aren't paying him.