AO: COLOSSEUM
QiC: Bogey
Date: 08/06/2021
Title: F3 Spartan Flaming Elbow Recovery
Number of HIMs: 11
Bogey, Cheddar Biscuit, Dado, Door Jam, Fro-Zone, Mr. Miyagi, Pergo, Poke bowl, R-12, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Michael Phelps disclaimer.
You vs. you.
I don’t know your injuries so it’s your responsibility to modify as necessary.
YHC’s right shoulder still doesn’t feel right after the Spartan and left elbow is still flaming, thus the name of the Q.
We were gonna take it easy today.
Warmed up with some through the tunnels and Moroccan night clubs. Then YHC introduced the PAX to the exercise known as the krakken! Which are three hand release merkins to a burpee. We did ten reps OYO.
Tha Thang:
Pick up Cindy and bring back to the flag. We did a different exercise at the flag every round.
R1: 50 curls
R2: 40 merkins
R3: 30 OHP
R4: 20 thrusters
R5: 10 manmaker merkins
Murder bunny to the first light pole. Leave Cindy and then sprint to second light pole. At second light pole do 5 Bonnie Blair’s each side and turn around to sprint back to first light pole. Using Cindy if you have to weigh your feet down, perform 10 Big Boy Sit-Up Ups. The last Ups part is to stand all the way up when you get to the top of each sit up position. Lastly rifle carry back to the flag and move to the next round exercise.
Once all five rounds were finished, rinse and repeat.
Each round switch out BBSUU’s with the following: 10 Colosseums (R2), 10 burpees (R3), Lawnmowers 10 each side (R4), Nemos (R5).
COT:
#rama, name-a-Rama
Pray for those still dealing with COVID. Slick’s family. Miyagi’s senior pastor and wife.
This was the farewell workout for Poke Bowl who is headed to Moody Bible College up in Chicago. It was awesome to get to know you brother. Looking for you to continue to do great things!
Today’s Leadership quote: “Try not to become a man of success, but rather try to become a man of value.” Albert Einstein
Pledge, pray, and on our way!