AO: POOLER
QiC: Betty Crocker
Date: 08/26/2022
Title: Counting to 150, or maybe just 100
Number of HIMs: 9
Betty Crocker, BoSox, DQ, Honker, Little Annie, Octagon, Radar, Sweet -n -low, Uhaul
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank with disclaimer. 5 drive Bombers.
Motivators from 8 … YHC forgot how to count these at first. But we corrected it.
Mosey over to the short Island by the playground
Tha Thang:
Ring Around the Rosey – Partner up. Partners run in opposite directions, 1 Sprints, 1 moseys. Each time you pass each other, flip flop the sprint/mosey. Complete 5 laps as a team. Winning team gets a prize.
Mosey to get Cindy, circle up on the road. DQ and Honker won the Ring Around the Rosey so got to choose their favorite band. They chose AC/DC which became the seed band on Spotify for the playlist the rest of the workout.
Cumulative Reps Cycle: 150 reps total
Dice roll*5 determines reps for each exercise. When you get to the last one, you have to do as many as necessary to get to 150 total for the round.
Curls (we rolled 5, so 25 reps … 125 remain)
KB Swings (rolled 3, 15 reps, 110 remain)
Merkins (rolled 1, 5 reps, 105 remain)
Squats (rolled 3, 15 reps, 90 remain)
Tricep Extensions – 90 reps to get to 150!
Run a lap around the long grass strip, sprint the outside lane, mosey coming back on the inside lane.
Round 2: shift the exercises so the last one changes.
Tricep Extensions
Curls
KB Swings
Merkins
Squats (had to do 60 of these to get to 150)
Run a lap
Round 3 (reduced cumulative Reps to 100 for time)
Squats
Tricep Extensions
Curls
KB Swings
Merkins (had to do 30,I think)
Run a lap (also shortened the lap for time)
Round 4:
Merkins
Squats
Tricep Extensions
Curls
KB Swings (had to do 25 to finish)
Run a lap.
Ran out of time for round 5 sadly.
Put Cindy away and jailbreak back to the flag.
COT:
Countarama, Namearama, Announcements, Pledge, Prayer
IronPAX starts next week! Wednesdays at the OG, Fridays at Colosseum. We look forward to seeing Deuce for his annual return to F3 😁
Reminder that we each have struggles and we as a group can help each other. But you have to be vulnerable to share them to let someone else help carry your burden. This group won't judge, won't gossip, won't share your deep dark secrets. But we will help each other. Don't go through it alone.