AO: LANDINGS
QiC: Hoochie
Date: 05/18/2023
Title: Mmmmoist
Number of HIMs: 9
Blart, Cornhole, Flo, Manscape, Oxy, Ramrod, Spread Eagle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Quick demo of exercises, most new variations/combos; SSHIC, Jingle Balls IC; quickly got to work
Tha Thang:
YHC got bored and tried to be creative. Partner up and each man needs a block. 3 pairs / 1 group of 3
1) originally 100x of Hail Mary's – modified to 50x / some groups got more
– Partner A – "Hail Mary" – get on both knees, holding block, start falling forward and do a blerkin; push back upright holding on to block / picking up, get back upright kneeling then do 1 overhead press with block; repeat
– four cones set up – starting line, 2, 3, 4
– Partner B – "Slinky" to 2nd cone, then sprint to 4th cone, perform 10x total Bonnie Blairs, sprint back; swap
Slinky – start in low-plank, go to high-plank, go to single-arm high plank/high side plank, flip over to crab position, flip over to opposite arm single-arm high plank, descend to high plank, descend to low-plank, repeat process – imagine a slinky flipping over and over
2) 100x Big Boy Sit-ups, with block, with bonus overhead block press at top of BBS movement
– Partner A – start sit-ups
– Partner B – sprint to last cone, perform (5) "X-Men burpees", sprint back, swap
X-Men Burpee – perform burpee down to on-ground position, lift arms and legs out in a "X" shape, like a superman but wider, x up-and-down, complete burpee
3) "Shrugicides" AMRAP sets
– Partner A performs shrugs with a block in each hand – AMRAP while…
– Partner B performs suicides to each cone, at last cone do 20x mountain climbers hard way, sprint back, swap
4) Tin Man Squats – 100x hard way
– Partner A perform begins "Tin Man Squats"
Tin Man Squat – do a squat, stand up, tin man to left leg, do a squat, tin man to right leg = 1 rep
– Partner B performs "Cork Screw" to 2 cones down, reverses 2 cones back
Cork Screw – 4-count crawl bear, flip over to 4-count forward crab walk, repeat to 2 cones | reverse would be 4-count bear crawl, flip over to 4-count reverse crab walk, repeat back to starting line, swap
5) "BloX Factors" – 100x hard way
– Partner A begins performing "BloX" factors – lay on back, holding block on chest, straight left leg lift while pressing block up to meet foot, lower leg and block back to flat position, repeat with right leg – similar to X-factor motion but with both hands and block
– Partner B "Frog Jumps" down 2 cones and back
Frog Jump deep squat jumps, springing forward with each jump, like a frog, only much shorter distances…
time ran out as all groups were completing / near completing 5th exercise group; plenty of Mary performed during workouts
COT:
Announcements
– need more guys to start filling in the Q schedule
– need to reach out to our absentee brothers and encourage them to attend when possible – iron sharpening iron, NO MAN LEFT BEHIND!
– Murph at Forsyth Park, Saturday, 05/27 – check Slack for details
Pledge
Prayers