AO: POOLER
QiC: Sweet -n -low
Date: 10/27/2021
Title: Roll of the Dice
Number of HIMs: 9
Armrest, Betty Crocker, Brady Bunch, Cropduster, Dado, Doughboy, Portabella, Radar, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank, Merkins, Tunnels, Michael Phelps, Arm Circles, Leg Lunges, Alt V-ups
Team around large parking lot perimeter and end at pullups station. There were some minor interruptions such as merkens to honor every tree: 1,2,3,4,5,6,7,8,9,10 – 55 merkens enroute.
Tha Thang:
A combination of cardio, strength, and speed…
Round 1 consisted of everyone evenly spread out to all four corner stations.
The person at the pull up station 1, rolled the dice. Yell out the number. That is how many burpees we all do. Magic number 9.
We then sprint to the next station. We hold a plank til someone yells GO again. Same thing for turns 2, 3, and 4.
Round 2 also singles. The person at station 1 rolled dice. Yell out the number – 3 (better than snake eyes).
After you do that many of that exercise, spring to the next station and plank. When all are advanced, do singles of exercise at each station. We then mixed in some Al Gore’s to change up with planks.
Round 3 – doubles. Station 1 rolled both dice – double the number 5 (10) and yell it out. Spring, plank, wait, then commence around all four stations.
Round 4 – triples. Station 1 rolls the dice, triple the number 7 (21) and yell it out.
Did the reps for that exercise, sprint, plank or AG, wait, then commence with triples at each of the remaining stations.
Burpees
1 Pull-ups
2 Squats
3 Broad Jumps
4 Lunges
Sprint
Burpees
1 Dips
2 OH Presses
3 Flutters
4 Alt v/ups
Sprint
Burpees
1 American Hammers
2 Curls
3 Merkens
4 WW2’s
Sprint
Mosey back up to the flag while watching a pilot an two engineers race for the rewards. We shared a Halloween donut, aka Snickers bars.
COT:
CountOrama (9), Pledge, Announcements, Prayer Requests: Laura – (BC’s wife) – dizziness, Sully (SNL’s grandson) RSV. General prayers for Covid victims, cancer fighters, and big praise for fellowship, fitness and sharing of faith within our ranks at F3. Thanks for letting me lead and follow.