AO: POOLER
QiC: Betty Crocker
Date: 10/07/2022
Title: Let's go sledding
Number of HIMs: 5
Betty Crocker, Norm, Octagon, Radar, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank with disclaimer and review of the 5 core principles.
3 dive bombers
T^3 * 15 IC
DQ * 10 IC
21's – Nailed it, no burpees
Indigenous People's run around the front parking lot to the start of the lane to the backlot.
Tha Thang:
YHC got a new toy and wanted to break it in. Radar pointed out that it required strapping on. Though I've been around the sun 40 times, my maturity level is on par with my 9 year old 2.0, and this strap on toy was a joke the rest of the workout.
https://a.co/cCmv12B
Loaded up the sled with a cinder block and a 40 lb sandbag. Had a 60 lb sandbag for modification up, cinder block could be removed for modification down.
Round 1:
Sled was the timer. From 1 light pole to the neck pole and back. These were the 2 light poles that are spaced nice and far apart, about 100 yards.
Remaining PAX cycled through the following:
5 Burpees
5/10/15 Bonnie Blair Merkins (explanation below)
5/10/15 In & Out Squats
5/10/15 American Hammers per side
Back pedal run to the neck pole (if you weren't sledding)
(5/10/15 was based on which light pole we were at … 1st was 5, 2nd was 10, 15 was 3rd, 4th was 10, 5th was 5).
Bonnie Blair Merkin – Merkin with hands staggered, 1 forward 1 back. At the TOP of the Merkin, release and swap the hands fwd/back. Radar noticed this was like a Bonnie Blair but for your hands, hence the Bonnie Blair Merkin.
Round 2:
All PAX did the same exercises above with only 5 reps each.
A single PAX would do the sled to the neck pole while the remaining PAX did karaoke to the neck pole.
Repeat 5 reps per exercise as a group, then change Sledder and karaoke to the neck pole.
Hit all 3 light poles plus the return, 5 poles total.
COT:
CAR, NAR, Announcements, Pledge, Prayer
SpeedForNeed – Sign up to do S4N for the bridge run. Expansion of S4N to our region in works. See #speed4need channel in Slack.
Launch of the Ranch AO in Guyton tomorrow at 0600.
Book Club today in Pooler @ noon.
Prayer requests for colleagues of SnL who's wives have health issues. Prayers for missing 2 year old child in Savannah. Prayers for Octagon extended family member with recent cancer diagnosis.
Coffeeteria with Colosseum PAX held after.