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)
Station1st Set2nd Set
1Smurf JacksMountain Climbers
2Weighted SquatsGlute Bridges
3American HammersCoupon Swings
4BurpeesThrusters
3CurlsCrunchy Frogs
2Good MorningsSkull Crushers
11 Minute Plank1 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)
Station1st Set2nd Set
1Smurf JacksMountain Climbers
2Weighted SquatsGlute Bridges
3American HammersCoupon Swings
4BurpeesThrusters
3CurlsCrunchy Frogs
2Good MorningsSkull Crushers
11 Minute Plank1 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.

Leave a Comment