AO: POOLER
QiC: Betty Crocker
Date: 07/07/2021
Title: Hurricane Circles
Number of HIMs: 8
Betty Crocker, Brady Bunch, Dado, DQ, Portabella, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
21s … Marginally passed this one, penalty not enforced
Review of F3 Mission while holding Al Gore
Hurricane Elsa is en route to Savannah, though she'll be a Tropical Storm by the time she gets here later today. Music options today were Let It Go from the Disney movie Frozen (sorry Norm, want happening), or Rock You Like a Hurricane by the Scorpions. YHC course the latter.
During the verses, as a group move in a counterclockwise circle (like Atlantic Ocean hurricanes) with Bear Crawls. During chorus do Squats. Next verse do Duck Walk/Groucho Marx still CCW. At chorus, do Merkins. Final verse (and during the instrumental) do Crab Walks CCW followed by lunges during chorus.
Mosey to Cindy.
Tha Thang:
Start with Blocktanomo – PAX are back to back in a Circle. Hold Cindy in front with your elbows tucked in to your ribs. One PAX runs CCW around the outside of the circle pushing down on each block as he passes. All PAX take a turn running, while all other PAX hold Cindy in front at half curl the entire time.
At this point Brady Bunch decided to join the workout … Way late. All did 5 Burpees except Brady Bunch who had to do twice as many for being extra late.
And since he missed the first round of Blocktanomo, we did it again.
Set up for 11s/21s. Slight modification to standard 11s.
1st light pole: Merkins * 1,2,3,4,5,6,7,8,9,10
2nd light pole: Groiners * 5
3rd light pole: 10,9,8,7,6,5,4,3,2,1
Back to 2nd light pole: Plano Jacks * 5
Basically, the 1st and 3rd light poles are standard 11s, but halfway through each leg, stop for either 5 Groiners or 5 plank jacks. So each round consists of 21 total reps.
At the end of this, do 5 Colloseums (Groiners + Plank Jacks) to round out 55 reps of all exercises (merkins, squats, Groiners, plank jacks). That's 55 deconstructed Manmakers.
Circle up for Ring O Merkins. All PAX hold plank, one pax does 1 Merkin, next PAX does 1 Merkin, next does 1 and so on until back to the start PAX who now does 2 Merkins. Hold plank if you aren't doing Merkins. Keep going around increasing rep each round. We made it through 6 rounds, and then jumped up to 10 reps for the final round.
Mosey back to the cindy's. Ring O Curls. Same as above only holding Cindy at half curl while a single PAX does his reps. This time start at 10 and work our way down. We made it through 5 and then called it for time.
Put Cindy away, hustle back to the flag.
Oh, and Deuce did the whole workout in a weighted vest. #BeastMode
COT:
Countarama, Namearama, Announcements, Pledge, Prayer
Richmond Hill convergence on 7/17
Prayers for Deuce leading service and preaching on Sunday afternoon and evening.
Thankful for this group and the opportunity to lead.