AO: UNDERGROUND
QiC: R-12
Date: 09/13/2022
Title: Underground KickOff
Number of HIMs: 4
Bogey, Fro-Zone, R-12, Shank
Number of FNGs: 0
Name of FNGs:
WarmOrama:
15 min TimeFrame for stretching and warmup
Trunk Twists
Chinooks
Giant Arm Circles
Shoulder Rolls
Tricep Stretch
Shoulder Stretch
Hip Flexer Stretch
x15 Imperial Squat Walkers
Straight Leg Hammy Stretches
Through The Tunnels
Bent Over Trunk Twists
x15 Spider Monkeys
Lunge Walk Around Headquarters Circle
x30 Mike Tyson’s
x7 BDE Burpee’s
Tha Thang:
This workout is done with a ruck and sandbag. Each Pax completed x3 exercises at the start line before loading up and speed rucking down to the Loop & Back to the Start Line. Pax will complete these exercises for as many rounds as possible in 35 min.
Exercises Completed:
1) x20 – Merkins
2) x20 – Curls
3) x20 – Squat Thrusters
n order to help FroZone keep his promise to his betrothed, we instituted a new initiative called “COOLARAMA” where each Pax will take turns consulting “The Can-O-WhoopAss”. The Can contains a variety pillz each with an AB exercise written on it to give us chiseled AB’s and stunning features.
Today we completed:
1) x60 Heelz 2 Heaven – FroZone style?
2) x30 Gas Pumpers
3) 2 min. Superman Hold
As we grow in numbers this will get a lot more fun
COT:
COUNTARAMA – NAMARAMA – Pledge – Prayer