AO: UNDERGROUND
QiC: Bogey
Date: 04/07/2026
Title: Snatches and I Hear She Has Some Bangers!
Number of HIMs: 10
Bogey, Cheddar Biscuit, Chief, Fro-Zone, Honker, R-12, Rhonda, Skinny Dip, Tutti Frutti
Number of FNGs: 1
Name of FNGs: Etch-A-Sketch
WarmOrama:
Plank with disclaimer and five core principles (merk penalties if applicable)
While still in plank, RH up in air and then 12 Nolan ryans. Switch LH up and 12 NR’s.
6 dive bombers.
Runners stretch. Prayer twist. Go into pigeon. Then switch it up.
Hillbilly walkers.
Standing Tutti Stretch.
Grow-in stretch.
Tha Thang:
Tabata Workout
Station 1: Curls
Station 2: Squats
Station 3: Burpee Step-Overs
Station 4: OHP
Station 5: KB Swings
Station 6: HR Merks
Station 7: Deadlifts
Station 8: Rows
Station 9: Curtsy Lunge
Station 10: Ding-a-Lings
Timer: Complete 5 wall balls and then shuffle carry ball around the tree of life and back.
COT:
Thanks for appeasing YHC and spending last day as a 50-year old doing this dumb workout. Congrats to Cheddar’s promo to SSgt (E-5). Way to get after it gents!
Pledge, pray and on our way!