AO: POOLER
QiC: Betty Crocker
Date: 09/08/2025
Title: Reacher workout
Number of HIMs: 14
A-Boot, Alice, Backfire, Betty Crocker, Dorothy, DQ, Flat Tire, Gilligan, Gumbo, Honker, Radar, Spam, Swabbie, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank, disclaimer, right arm up, mission, left arm up. Motivators from 8.
Mosey as a group to the Cindy penitentiary.
Tha Thang:
Round 1– Upper Body
5 Burpees
Repeating circuit of 4 exercises, no rest between exercise, move straight into next one:
20 Curls
20 OHP
Half PAX: 15 Merkins
Half PAX: 10 Bent Rows (2 blocks)
Half pax swap
Plank for 6, then rest for 1 min
Repeat the circuit 2 more times, 3 total.
5 Burpees
Grass strip run
—
Round 2 – Lower Body
5 burpees
Repeating circuit of 4 exercises, no rest between exercise, move straight into next one:
10 Bulgarian Split Squats Right
15 Deep Squats
10 Bulgarian Split Squats Left
15 Sumo Squats
Al Gore for 6, then rest for 1 min
Repeat the circuit 2 more times, 3 total.
5 Burpees
Grass strip run
—
Round 3 – Core
5 burpees
Repeating circuit of 4 exercises, no rest between exercise, move straight into next one:
15 American Hammers (per side)
15 Crunchy Frogs
15 Dying Cockroaches (per side)
15 Flutter Kicks (IC)
Plank for 6, 45 sec rest
5 Burpees
Put Cindy back in jail, mosey back to the flag
COT:
CAR, NAR, AAR, Announcements, Pledge, Prayer
AAR: more running (thx Gilligan), shorter rest than 1 minute. Burpees could be done whenever you want. I don't care, in the repeating loop, outside the loop… You do you bro!
IronPAX week 1Wed. Start at 0515, warmup OYO earlier.
Nov 8 10 year anniversary 24 hour event … 2 months away.
This workout was inspired by an Alan Richtson workout described in Men's Health: https://www.menshealth.com/uk/building-muscle/a65072759/alan-ritchson-reacher-workout/
Playlist was pretty good: https://open.spotify.com/playlist/6xG5xmRxOdocBwmx66JN2S?si=a5hTFs8bTmCMi3CJpKsZxA&pi=tDBfjMY5TumRA