AO: SAVANNAH
QiC: Hamm
Date: 07/16/2022
Title: Hamm on the Q
Number of HIMs: 7
Captain Cheese, Cardone, Hamm, Red Ryder, Tiny Tim, Waterboy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer given – not an expert – participate at your own risk – etc.
21 silent count SSH – everyone nailed it – no penalty burpees
Should routine – raise the roof, moroccan night clubs, hand claps, pretzels, lower the roof,
4 count squats
Through the tunnel
Tha Thang:
Mosey, indigenous person run where last man back does a burpee then runs to the front- about 1 mile
Burpee run through the trees – down the center promenade in the park, Pax ran the length of two trees, performed three burpees, continued to the end. Roughly 12 stops for burpees. Sadly during this exercise our OOT pax, Soirrey rolled an ankle. Pax provided input, stories of their own rolled ankle, directions to local Rite Aid. Despite the pain of hearing everyone's advice, Soirrey walked it off, and continued the work out as he was able!
Steel beams from the cage were gathered. Relay race time!
Teams of three
One man flipped the beam 25 yards, while the other two performed an exercise dora style. Merkins, LBCs, lunges. 6 rounds completed so everyone got two turns on the beam.
Tiny Tim's group won the relay, so they called about 30 flutter kicks as their reward
Return beams, mosey to the large field. Luckily, the youth football goal posts were up to provide a distance for the next relay race.
4x4s – dora style, team effort.
Pax paired up. One ran the lengths of the field, did 4 burpees, ran back. Other completed ARAP 4x4s – move to plank position, 4 merkins, 4 mountain climbers, back up.
Completed 4 rounds, with burpee count declining each round
More Partner Work!!!
One Pax high planked, other completed 10 Bulgarian squats. Repeat until each man did 10 on each leg
Squaterkins (like turducken, but better) – One pax in the merkin position, other held his feet, backs facing each other. One pax completed a merkin while the other completed a squat at the same time. 2 rounds of 10 reps.
Mosey back to the flag for round of Mary with a bearcrawl.
COT:
Prayed for each man to deny the status quo and focus on accelerating in all aspects of life – relationships, faith, fitness, work.
Breakfast attended at The Breakfast Place by Red Ryder, Tiny Tim, and Hamm. Plans were made for a really stupid event. Stay tuned, F3 Coastal Empire.