AO: UNDERGROUND
QiC: R-12
Date: 12/08/2022
Title: Rudolph’s Revenge
Number of HIMs: 4
Bogey, Fro-Zone, R-12, Swashbuckler
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Trunk Twists & Disclaimer
Heisman Stretch
SLO-MO High Knees
Windmills
Arm Circles
Shoulder Shrugs
SSH
Plank-O-Potimus Stretch
Nolan Ryan’s
Runners Stretch
Golfers Stretch
Hammy Stretch
Quad Stretch
Hip Flexer Stretch
Sciatica Stretch
Seated Trunk Twist Stretch
Groin Stretch
Tha Thang:
Rudolph brought us the gift of a 3 min EMOM timer that brought the pain for a solid 30 min. Pax started Challenge exercises on The Stretch & every 3 min the timer went off and Pax ran down the Stretch, completed x3 UnderGround Burpees & ran back to pick up where they left off. Rinse & Repeat for 30 min
Challenge Exercises
1) x25 – Squat Thrusters
2) x25 – Groiners
3) x25 – Rows
4) x25 – Jingle Ballz
5) x25 – Shrugs
6) x25 – Calf Raises
COT:
COOLARAMA
x35 – Dying Cockroaches
x24 – ScareCrows
x50 – X-Men Crunches
Discussed planning for Dec 17th Jingle Bell Ruck @ The OG
NUMBERAMA – NAMARAMA- After Action Report – Pledge – Prayer