AO: POOLER
QiC: Balut
Date: 08/26/2024
Title: Monday Madness
Number of HIMs: 11
Alphabet, Backfire, Balut, Betty Crocker, Brady Bunch, H.A.L., Honker, Periwinkle, Radar, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
• 25 Jumping Jax’s x25 IC
• Mountain Climbers x20 IC
• In position (lounge) x20 IC
• Windmills x15 IC
• Arm Circles x10 forward, x10 backward IC
Tha Thang:
Station 1: Flash & Dash
• 50-yard Sprint: followed by a
• 100-yard Farmer’s Carry with cinder blocks.
• Repeat 3 times.
Station 2: The Thunder Ladders
• Merkins (Push-Ups): Start with 14 decrease by 1 each round until you reach 1.Handwalkout to Squats. Hand walkout to Merkins
• Squats: Start with 1, increase by 1 each round until you reach 14
Station 3: Drop it Low
• Burpees: 10 reps
• Kettlebell Swings (35#): 25 reps
• Standing Knee Taps: 15 reps each side.
• Rest: 30 seconds, then repeat 3 times.
Station 4: The Core Crusher
• Flutter Kicks x25 IC
• Leg Raises x25
• Russian Twists x30 IC (15 each side)
• Plank to Push-Up (alternating arms) x10 each side
• Rest: 30 second, then repeat 3 times.
COT:
I said a prayer for our perseverance and for the men who are currently unable to work out due to injury recoveries.