AO: UNDERGROUND
QiC: Bogey
Date: 02/18/2025
Title: Shoulder Smoker!
Number of HIMs: 6
Bogey, Cheddar Biscuit, Chief, Fro-Zone, Shake it, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Slaughter Start! 20 burpees OYO, stone cold
Plank with disclaimer and five core principles (10 merk penalty for not getting them in proper order)
While still in plank, RH up in air and then 12 Nolan ryans. Switch LH up and 12 NR’s.
6 dive bombers.
Runners stretch. Prayer twist. Go into pigeon. Then switch it up.
Hillbilly walkers.
Standing Tutti Stretch.
Grow-in stretch.
Tha Thang:
YHC is racing towards 7 April, the day before his 50th. So today we are going hard in the paint doing high reps. Although not the intent, this ended up being a shoulder smoker (thanks Tutti).
Put your vest on and do the following:
30 Coupon Squat Thrusters
30 Sumo Deadlift High Pulls with Coupon
30 Tuck Jumps; modification exercise is weighted step-ups
30 Overhead Coupon Presses
30 Bent Over Coupon Rows
30 Merks
30 Coupon Back Squats
Then pick up your favorite coupon and mosey to the farthest stop sign past the exotic car showroom. You can carry the coupon however you choose, however if you let it drop to the ground then it’s a 10 merk penalty.
As many rounds as possible. Focus on proper form, modify as necessary. You vs. You.
COT:
Court is in session, the verdict is in…
YHC thought we could get through three rounds, but definitely not the case. AAR: reduce the number of reps for each of the seven exercises. Didn’t take into account the wearing of the vest. But hopefully still a good upper body workout.
Reminder of YMCA cleanup this Sat. Workout beforehand. Other F’s at the Globe Starbucks on DeRenne.
Pledge, Pray, and on our Way!
