AO: POOLER
QiC: Betty Crocker
Date: 12/01/2021
Title: ALARM Clock
Number of HIMs: 8
Armrest, Betty Crocker, DQ, Gilligan, Honker, Radar, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
YHC had an alarm clock fail yesterday (by forgetting to set it before bed), so that inspired today's Q.
Plank with disclaimer and review of the F3 Mission.
Left arm up plank, reverse plank, right arm up plank.
Motivators from 8 … But YHC started counting in cadence which took forever, so we stopped after we got through the 6 count.
Mosey to the Cindy locker.
Tha Thang:
To honor Backstreet, YHC created a Pandora station with Backstreet Boys as the seed. This was awful. As bad as the country music I'm always complaining about when you guys bring it. Luckily the speaker died after 20 minutes and we finished music-less, which was a major improvement over that ear assault. But we do love Backstreet!
Workout: A.L.A.R.M. plus Snoozing
Abs, Legs, Arms, Run, Merkins
Round 1:
Abs – American Hammers * 35 IC
Legs – Bonnie Blairs * 30 (15/leg)
Arms – Curls * 20 IC
Run – Sprint the grass strip Lane ~150 yards. Mosey back
Merkins – 10 Diamonds, 10 Regular, 10 Wide
Snooze – 15 Burpees
Round 2:
Abs – WWII with feet in block * 30
Legs – Goblet squats * 15 – slow and deep (#TWSS)
Arms – Tricep Extensions * 15 IC
Run – Backwards for 3 light poles, down and back
Merkins – Hand Release Release (release both hands at bottom, one hand at to 6) * 20 IC
Snooze – 2 Minute Plank (brutal after the HRR Merkins)
Round 3:
Abs: Oblique side bends with Cindy * 25 each side OYO
Legs: 20 Block jump overs, focus on low squats prior to jump
Arms: Curls * 20 IC
Run: parking lot loop lap: ~0.3 miles
Merkins: 15 incline, 10 decline
Snooze: 10 Burpees
Round 4:
Abs: Pickle pushers with Cindy on hips * 25 IC (no eye contact)
Legs: Lunge walk back to put Cindy back in bed – ~40 lunges
Arms – skip this round for time
Run: Sprint down grass strip Lane again, mosey to the flag
Merkins – no time
COT:
Countarama, Namearama, Pledge, Prayers
Prayers for Backstreet, full healing and praise it wasn't worse
Prayers for local family going through Stage III cancer
Prayers for SnL grandson getting over RSV
Praise that Honkers MIL didn't have COVID
Prayers for my M with her dizziness condition