AO: THE FOUNDRY
QiC: Sherman
Date: 08/08/2022
Title: Hamilton
Number of HIMs: 4
Falcon9, Huckleberry, noodles, Sherman
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank w/ disclaimer
15 IC Imperial walkers
15 IC Through the Tunnels
14 IC Freddie Mercs
5 OYO burpees
Tha Thang:
Sherman is currently reading Ron Chernows Alexander Hamilton biography…
So for a Hamilton themed workout, we did a tabata style activity:
1st station: Monkey Humpers – Alexander Hamilton involved in americas first sex scandal
2nd station: Around the World (Holding a weight plate, perform circular motions targeting the shoulders) – Alexander was born in the West Indies but moved to the colonies to pursue an education
3rd station: Prison Squats (hands behind your head while squatting) – Alexander was a notable lawyer, who defended tories from prison following the revolution
4th station: Merkins
5th station: Pistol Lunges (Lunge forward with your hands extended in front, then at the bottom of the lunge, you twist to one side) – Alexander died at 49 years old following a duel with the vice president Aaron Burr
6th station: Rifle carry 35 lb plate down and back (this was our timer) – Alexander served a notable military career as George Washingtons secretary, and as a colonel in a field command at the battle of yorktown
We finished with a trip to the zoo:
alligator merkins,
bear crawls,
duck walks,
cheetah sprints
more monkey humpers
And lastly a little ab mary to round out the time:
flutter kicks,
ww2s
planks
and heels to heaven
COT:
Pax made mention of the Truetlen House 5k and F3 golf event
Pax prayed for Taiwan amongst other things