AO: UNDERGROUND
QiC: Cheddar Biscuit
Date: 01/09/2025
Title: Back and Forth With Honker in the middle
Number of HIMs: 11
_Not Registered, Balut, Cheddar Biscuit, Chief, Door Jam, Fro-Zone, Litter Box, R-12, Shake it, Tutti Frutti
Number of FNGs: 1
Name of FNGs: Not yet
WarmOrama:
Cold morning= upped pace warm up
Butt Kicks
High Knees
Butt Kicks
High Knees
Can Openers
Michael Phelps
Motivators from 8
Vest Up
Tha Thang:
Little bit of back and forth action with cones going out each direction from the bricks towards each end of street.
Library end's 3 stations were at each cross walk
Shopping Center end's 3 stations were at T.O.L., the venue, and stop sign.
Pax were to hit station 1 in the 1st direction, then cross the bricks to station 1 of the other direction. Cross back over to 1st direction and perform station 1 and 2, etc. When traveling in the shopping center direction, pax were to carry their sandbag with them, library was a straight run. Each time pax arrived at the bricks while changing directions, they were to perform a weighted half Honker. (1 sandbag burpee, 12 SB bench press, 25 SB squats, 1 SB Burpee) Modifications were made to a full normal Honker if no bags were available.
Exercises Shopping Center:
20 Curls W/ Sandbag
40 Shoulder to shoulder press W/ SB
60 Deadlift W/ SB
Exercises Library:
20 Burpees
40 Plankjacks
60 Flutter Kicks
Hit the can for a full round of abs
COT:
-Litter Box doc. appointment, thankful for good news! Glad to have you back brother.
Pledge/ Prayer/ POL/ On our way