AO: PorkChop Hill

When: 12/20/2022

PAX:

Number of Pax: 9

Pax Names: Sandworm,

Number of FNGS: 0

FNG Names:

QIC: Sandworm


The BackBlast:

Slight drizzle – 41 degrees – in the dark – from light to light, we were roaches in motion

Title: Roaches in Motion

Pax (9): Wedding Crasher, Windmill, Rookie, Drone, Chartreuse, Woodchuck, Sandworm, Saddle Sore, Cheese Steak

Picture: Dreamstime.com

Warmup-

  • Side Straddle Hops
  • Imperial Walkers
  • Weed Picker / Windmill combo
  • Merkins

The Thang

Roaches in Motion

  • 4 Lights as Stations (7 exercises per set)
  • 10 Exercises at each station (American Hammers and Mountain Climbers used amphibius count)
  • Coupon carry from station to station
  • Two rounds of two sets (6 x 10 x 2 x 2 = 240 exercises, and 4 minutes of exercise holds)
Station 1st Set 2nd Set
1 Smurf Jacks Mountain Climbers
2 Weighted Squats Glute Bridges
3 American Hammers Coupon Swings
4 Burpees Thrusters
3 Curls Crunchy Frogs
2 Good Mornings Skull Crushers
1 1 Minute Plank 1 Minute Wall Sits

 

Chest Meltdown

Tabata timer of 20 sec on 10 sec off

  • Merkins 2 min
  • LBCs 2 min
  • Squats 2 min
  • Merkins 2 min

COT

Nugget: We are part of something bigger and have a God who cares for us by name.

  • Prayers for Katie’s upcoming surgery and Ray in elder care.
  • Thankful for time with family over Christmas
  • Windmill, Rookie’s father, had a strong showing at his second beatdown
  • Rookie is Q on Thursday.

Slight drizzle – 41 degrees – in the dark – from light to light, we were roaches in motion

Title: Roaches in Motion

Pax (9): Wedding Crasher, Windmill, Rookie, Drone, Chartreuse, Woodchuck, Sandworm, Saddle Sore, Cheese Steak

Picture: Dreamstime.com

Warmup-

  • Side Straddle Hops
  • Imperial Walkers
  • Weed Picker / Windmill combo
  • Merkins

The Thang

Roaches in Motion

  • 4 Lights as Stations (7 exercises per set)
  • 10 Exercises at each station (American Hammers and Mountain Climbers used amphibius count)
  • Coupon carry from station to station
  • Two rounds of two sets (6 x 10 x 2 x 2 = 240 exercises, and 4 minutes of exercise holds)
Station 1st Set 2nd Set
1 Smurf Jacks Mountain Climbers
2 Weighted Squats Glute Bridges
3 American Hammers Coupon Swings
4 Burpees Thrusters
3 Curls Crunchy Frogs
2 Good Mornings Skull Crushers
1 1 Minute Plank 1 Minute Wall Sits

 

Chest Meltdown

Tabata timer of 20 sec on 10 sec off

  • Merkins 2 min
  • LBCs 2 min
  • Squats 2 min
  • Merkins 2 min

COT

Nugget: We are part of something bigger and have a God who cares for us by name.

  • Prayers for Katie’s upcoming surgery and Ray in elder care.
  • Thankful for time with family over Christmas
  • Windmill, Rookie’s father, had a strong showing at his second beatdown
  • Rookie is Q on Thursday.

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