AO: POOLER
QiC: Hardover
Date: 01/20/2021
Title: Cindy Circuit
Number of HIMs: 11
_Not Registered, Betty Crocker, Brady Bunch, Doughboy, DQ, Farva, Hardover, Honker, Radar, Swabbie, TPS
Number of FNGs: 0
Name of FNGs:
WarmOrama:
-Al Gore’s with Disclaimer
-21’s: SSH. Honker got out of sync with a ruck sack on. He and Swabbie did not finish with the group. 5 burpee punishment
-10 Hillbillies (YHC called cadence like a hillbilly)
-10 TTH
-Mosey to Cindy
Tha Thang:
-Cindian Run to the back lot
-Pax circled up with Cindy. There were two coupons in the middle. The group would progress through a circuit workout with 8 exercises while 2 from the circle entered the middle to play with the coupons.
The first coupons were 30 lbf dumbbells where the pax planked with the weights in each hand and performed 8 one arm rows (each arm) + push-up…so left arm row, right arm row, push-up = 1.
The second coupon was an ab wheel, where the pax could select their favorite ab wheel workout (roll out, plank, etc.).
The person performing row + push-up served as the timer. Once he was done with his eight, the two pax in the circle switched. Once they had done both exercises, they returned to the circle and the next two pax went in the middle.
The pax in the circle performed the following circuit:
-10 OHP
-10 squats
-10 chest press
-10 bent over row
-10 Y Tricep extensions
-10 curls
-10 lunges
-10 Bradford bears
5 sets of the circuit were performed. And each pax got to be in the circle twice for two goes at the dumbbell rows /push-ups and ab wheel.
Mosey to put up Cindy and return to the flag.
At the flag, performed:
-10 groiners OYO
-15 Hand Release T-Merks IC (Army style)
-8 Man Makers
COT:
-5 k Saturday Reminder
-Pledge
-Prayer