AO: UNDERGROUND
QiC: Fro-Zone
Date: 04/23/2024
Title: TUT TUT Hooray
Number of HIMs: 10
Betty Crocker, Bogey, Cheddar Biscuit, Door Jam, Fro-Zone, Gumbo, Honker, Shake it, Swashbuckler, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH 20x
Neck roll w/disclaimer (F3 Mission)
Arm Stretches (5 Core Principles)
Hang em Hammies
TTTs
Golfers Stretch
World's Greatest Stretch aka tha Skinnay
Caitlin Jenner
Groin Stretch
Burpees 10x
Tha Thang:
YHC has been reading about TUT (time under tension) recently. In an effort to help my fellow pax with this & their cardio while fostering a spirit of competition, pax vested up & completed the following exercises slowly while our timer(s) kept pace.
Derkins
Weighted slow Squats
Plank
Peter Parkers
Rows
Gnomes
Merkins
American Hammers
Tricep Extensions
Each exercise represented one round. Pax took turns rotating as timers.
Timer: 2 pax raced each other "catch me if you can" style. First pax received a 7 second head start towards a loop that included moseying down around the tree of life towards the stop sign on the far end of the city hall building by GC Police entrance and back. If the 2nd pax caught the first then the first pax did 3 burpees – no penalties otherwise.
Rinse & Repeat.
Coolarama:
Consulted THE Can.
COT:
Counterama. Namerama. AAR. Pledge. Pray 🙏🏻. POL.
Other-fs tomorrow.
1 Peter 5:8: "Be sober, be vigilant; because your adversary the devil walks about like a roaring lion, seeking whom he may devour."