AO: POOLER
QiC: Hardover
Date: 01/08/2021
Title: Circuit of Coupons
Number of HIMs: 9
Putt-Putt, Gillian, Flattire, Betty Crocker, Slick, Hobby Lobby, Radar, Brady Bunch, Hardover
Number of FNGs: 0
Name of FNGs:
WarmOrama:
-Michael Phelps with Disclaimer
-25 SSH IC
-12 TTH IC
CoP: The Outkast: In honor of YHC’s hometown of Atlanta, Hey Ya by Outkast was played. The pax duck walked in a circle, and performed one burpee at every utterance of “Hey Ya”. And during the breakdown, performed a squat on every “Shake it” to work on the six for future Shake its. The depressing part is this song is 20 years old now.
Tha Thang:
-Mosey’ed to the back lot by the pull-up bars where a 12 stations were laid out for a circuit workout. The 12 stations were:
-Pull-ups (assisted with band if needed)
-Dips
-Battle Rope
-WWII’s
-Bonnie Blair (Cindy optional)
-Squats with Cindy
-Skeeters, aka side hops over a 10 inch baby hurdle.
-Step-up on 20 inch box with 30 lbf Ruck
-Toe Taps on Cindy with 20 lbf Ruck
-Super Grip Squeeze (200 lbf and 100 lbf resistance since some pax are not ambidextrous and use on forearm muscle more than another)
-Ladder (Dealer’s choice: one foot in, two foot in, lateral, Ollie shuffle, etc.)
-40 yard dashes with parachute optional
Each pax started at a different station. Stations lasted 30 seconds, after which each pax rotated to the next station.
After the first round of the circuit was complete, a suicide sprint was performed from the pull-up bars towards the football field. Starting at the first island, the pax visited the second, third, fourth, and fifth islands before returning to the start.
Following the suicide, a second round through the circuit was performed, again at 30 seconds per station.
To finish off the work in the back, the pax lined up at the first island to do some form running. Heading towards the stadium and back, a different exercise was performed between each pair of islands. The pax ran as a group completing the following exercises:
-High Knees
-Butt Kicks
-Frankenstein on Drum Major Run
-Cherry Pickers or Mario Runs (with Gilligan and Putt Putt sound effects)
-Carioca facing West
-Carioca facing East
-Wheel Barrow Carry with Partner
-Wheel Barrow Carry with Partner’s swapped
Moseyed back to the flag.
COT:
Had a minute for Mary. YHC started with 10 Dying Cockroaches in Cadence. Gillian led some boat-canoe with flutter kicks intertwined. BC led some Batman Crunches 10 each side, OYO.
Announcements:
-Q-Source Front Page News at 11:30 today to make plans for the year.
-Sign up for the Resolution 5k stat.
Pledged, Prayed, and we were on our way (Thanks BC, Radar, and Brady Bunch for helping clean up the coupons in the back).