AO: POOLER
QiC: Betty Crocker
Date: 06/27/2022
Title: In-a-tabata-vida Honey
Number of HIMs: 14
Armrest, Betty Crocker, Brady Bunch, Dado, Flat Tire, Gilligan, Gumbo, Honker, Portabella, Radar, Sweet -n -low, TPS
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank, Left Arm High, Right Arm High, Dive Bombers
Reviewed mission of F3:
To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
Tha Thang:
Move to the stadium, do a bleacher lap. A few did burpees for a flyover while the others picked up the 6.
Please 1: Killer Bees (from IronPAX)
Move to the endzone. From the goal line, do:
Broad jump 10 yards
5 Burpees, 5 Bonnie Blair (per leg), 5 Big Boi Sit-ups
Broad jump 10 yards
5 Burpees, 5 Bonnie Blair (per leg), 5 Big Boi Sit-ups
Broad jump 10 yards
5 Burpees, 5 Bonnie Blair (per leg), 5 Big Boi Sit-ups
Bear Crawl 30 yards back to goal line
Rinse and repeat until Q calls stop, at about 5:55
Move to parking lot with stations setup.
Tabata to the long version of "In-a-gada-da-vida" by Iron Butterfly (17:04)
https://open.spotify.com/track/1exUq8aG2OMbSeZeTwz06k?si=ukuXoL-CTiG-QohWnf7h_A&utm_source=copy-link
30 seconds on, 10 seconds off *26 rounds
14 stations for 14 PAX
1. Broad jump backpedal
2. Curls
3. Crunchy frog
4. Jump squats
5. Dumbbell press (35# dumbbells)
6. Lateral Ski Jumps
7. Low Plank
8. American Hammers
9. Sandbag squats (60# or 40# options)
10. Tricep dips on 2 Cindy's to get deep
11. Side bends L
12. Side bends R
13. Abyss Merkins
14. Burpees
YHC let this one run about 2 minutes long, will prepare better next time.
COT:
Countarama, Namearama, Announcements, Pledge, and Prayer
Thanks for the opportunity to lead!