AO: POOLER
QiC: Betty Crocker
Date: 07/19/2021
Title: We’re gonna need more rope
Number of HIMs: 16
Backstreet, Betty Crocker, Brady Bunch, Dado, Doughboy, DQ, Gilligan, Honker, Radar, Rameses, Sweet -n -low, TPS
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank during disclaimer
Shoulder Taps * 15 IC
Merkins * 10 IC
Al Gore while reviewing F3’s 5 core principles in order – Rameses was out of order, so we had to do 5 penalty burpees.
Slow count squats * 10 IC
Mosey to the backlot
Tha Thang:
Tabata Stations – YHC had planned for up to 12 PAX this gloom, but was pleasantly surprised to have 16 post. This is the 2nd time recently that YHC has neglected to prepare sufficient adjustments to account for more than normal PAX. You’d think YHC would learn by now!
The final 16 stations with a little help from others to add 4 more were:
1. Rope Climb
2. Rope Climb spotter (though if not actively spotting, do dead hangs with knee raises to work the core)
3. Dips
4. Mini-Pull Ups (don’t know the name of these, but the pull ups from the dip bar with feet out front, more of an upper back workout than shoulders)
5. Squats with either 60# sandbag, 35# cindy, or 17.5# half cindy
6. Forearm Twists with 20# weight
7. Single foot criss-cross toe jumps
8. Dumbbell Grip Walks – 35# dumbbells with dish towels wrapped around them. Carry them down and back from the dish towels to work grip.
9. Battle Rope
10. Broad Jumps
11. Abyss Merkins
12. Sprint – 2 islands, mosey back 1, sprint the final 1
13. Pulse Lunges – Cindy on your back, lunge position, pulse 10 times and then switch legs. Kind of like monkey Humpers. YHC liked these, they will appear again in future workouts.
14. Curls for the Girls
15. Suicides – 3 lines
16. American Hammers OR Burpees
The original plan was 3 rounds of 45 sec on/15 sec transition to next station with a 1 minute rest in between. With the extra stations, this ended up being 2 rounds … first round was 30 sec on/10 sec transition. 2nd round was 45/15.
Mosey back to the flag, picking up the 6 to all finish together.
COT:
#, Names, Pledge, Prayer, Ball of Man
Prayers for several cases of COVID or exposure within our region PAX.
Prayers for Mission Savannah next week, led by Deuce.