AO: POOLER
QiC: Betty Crocker
Date: 09/21/2026
Title: Feeling kinda froggy and hoppy today
Number of HIMs: 17
2 Stroke, A-Boot, Alice, Betty Crocker, Brady Bunch, Bueller, Copay, Desmond, Dinghy, Dorothy, DQ, Gumbo, Periwinkle, Radar, Rosie, Spam, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Michael phelps during disclaimer
Motivators from 6, but YHC got distracted on the last few and messed up the count
Dive Bombers * 3
Kris Kross'll make you wanna Jump-Jump – Jump squats everytime the song says Jump (or spells J-U-M-P), Imperial Walkers when not jumping
Mosey to cindy
Tha Thang:
The Thang 1: Partner DORA
Line up alphabetically by middle name initial. Partner up from the ends, remember each others middle names.
Partner 1 does reps while Partner 2 lunge walks to the far cone, and then duck walks back. Flip flop when he returns.
Reps to work through as a team:
Bulgarian Split Squats * 50/leg
Jump Squats (yes, more) * 100
Weighted Squats (with Cindy or sandbags if you want >35#) * 150
Monkey Humpers * 200 (ended up scrapping these for time)
The Thang 2: Catch Me If You Can
Partner 1 backpedal runs until he is caught by Partner 2
Partner 2 does 5 broad jumps then runs forward until he catches Partner 1. Flip Flop.
Run this from the cindy locker area all the way to the pull up bars
The Thang 3: Murph Webb's
1 pull up, 2 burpees, 3 squats
Multiply the reps times the round number
Round 2: 2 pull ups, 4 burpees, 6 squats
Round 3: 3/6/9
Round 4: 4/8/12 (ignore what I wrote on the board, I forgot how to math when I wrote it)
Round 5: 5/10/15
Then start working your way back down the reps
Back to flag – but alternate between forward run and backpedal at every light pole.
COT:
Countarama, Namearama, AAR, Announcements, Pledge, Prayer
AAR: More running (Gilligan wasn't even there?!?!), possibly swap lunges with a running lap. Though I did intentionally want lunges for the extra leg burn.
Announcements: IronPAX Week 3 on Wednesday, Warmup OYO Early, workout starts at 0530.
No spoken prayers today, but blessed by this group. Let us all continue to benefit from more than just the 1stF as a group.
YHCs next Q is on 10/16 at the OG.