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.