AO: UNDERGROUND
QiC: Fro-Zone
Date: 06/30/2026
Title: Kettlebell Madness
Number of HIMs: 10
Bogey, Cheddar Biscuit, DQ, Etch A Sketch, Flat Tire, Fro-Zone, Honker, Rhonda Rousey, Ridgeline, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Shoulder Shrugs w/Disclaimer
Neck Roll
Arm Circles w/Mission of F3
5 Penalty Burpees for Rhonda tardiness
5 Penalty Burpees for NOT clearly and Loudly stating Mission
Standing Hamstring Stretch
Runners Stretch
Jenner
Downward Dog
Dive Bombers
Sitting Sciatica Stretch
Tha Thang:
Pax vested up and completed the follow:
Kettlebell Bulgarian Split Squat x80
Kettlebell Horizontal Press x80
Kettlebell Hammers x80
Kettlebell Squat Thrusters x80
Kettlebell Curls x80 (ea arm)
After completing 10 of each exercise (1 round) pax moseyed to a predetermined X (corresponding with # round – the length of the run increased each round) then back to complete 10 step ups and then on to the next round. Goal was to finish each round before time was called.
COT:
Count-O-rama. Name-O-rama. AAR. Announcements. Pledge. Pray. POL.
AAR – Perhaps remove Steps Ups and switch the order of the run (longer to shorter).
July 4th 1776 Workout – Tybee Island 0600-0700 (Be there!!)
Great to see some Pooler OGs & our very own Bogey return!