AO: POOLER
QiC: TestTube
Date: 03/24/2023
Title: Arm Day, Take a Step Back to Go 2 Steps Forward
Number of HIMs: 8
Cropduster, DQ, Octagon, Radar, Sweet -n -low, Uhaul, Wheelie
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer
Warm Up
Plank, downward dog into cobra, Shoulder Taps, mountain climbers, through the tunnel, Moroccan night clubs, chinooks
5 burpees for late arrival
Tha Thang:
Started off on our six: Hammers, Flutter Kicks, Leg Lifts, LBC’s, and Freddie Mercs
Warrior Run to get Cindy
I didn’t get much of an arm workout this week so
Pre Blast included:
Welcome to the Gun Show
Take a Step back to go 2 Steps Forward
Stop 1: 5 burpees
Carry Cindy to Stop 2: 20 Curls
Leave Cindy, Run back to Stop 1: 5 burpees
Run back to Cindy, pick her up carry onto Stop 3: 20 Tricep Extensions
Carry back to Stop 2: 20 Curls
Carry onto Stop 4: 20 OHP
Carry back to Stop 3: 20 Tricep Extensions
Carry Cindy to Stop 4, leave Cindy. Run to Stop 5: 5 Burpees
Run back to Cindy @ Stop 4: 20 OHP
Carry onto Stop 6: 20 Curls
Leave Cindy and run back to Stop 5: 5 burpees
Run back to Cindy, pick her up and continue to Stop 7: 20 Tricep Extensions
Back to Stop 6: 20 Curls
Carry through to Stop 8: 20 OHP
Carry back to Stop 7: 20 Tricep Extensions
Carry Cindy all the way to Stop 1: 20 Carolina Dry Docks, thank you DQ for the full demonstration.
Carry Cindy to Stop 2: 20 Merks
Carry Cindy back to Stop 1: 5 burpees
Put Cindy to bed.
Typing out the exercise was more complicated than the actual exercise.
Sweet n Low Referred to this as the Dish Washer of Rinse and Repeats
LATHER, Rinse and Repeat – Cropduster
New rule from Site Q: 5 burpees for early leaving
COT:
Announcements:
April 22 Island taco ruck
May 20 Honker fest
Prayers for Sweet n Low’s friend who has cancer