AO: UNDERGROUND
QiC: Bogey
Date: 10/06/2026
Title: Tabata and Introduction of the Kimchi Squat
Number of HIMs: 6
2 Stroke, Bogey, Cheddar Biscuit, Fro-Zone, Honker, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer and 5 core principles. Did a bunch of warmup oldies but goodies. But most importantly YHC re-introduced the Kimchi Squat. It definitely proved our collective hip mobility and flexibility are terrible. There were a few shining examples of how to do a proper deep squat (myself included lol).
Tha Thang:
Timer is carrying a coupon from designated location of library parking lot. If you choose the Thor hand dumbbells then you just have to mosey from lot to the crosswalk after turning right in front of library and back. If you choose the keg or the ruck then you have to go stop sign on Dean Forest and back.
* Station 1 – Single leg deadlifts
* Station 2 – Overhead presses
* Station 3 – Curls
* Station 4 – Weighted squats
* Station 5 – Plank pull throughs
* Station 6 – Weighted step-ups
* Station 7 – Bent over rows
* Station 8 – Skull crushers
Rotate through the stations as the timer PAX completes their journey.
Buy-out: Bear crawl around the library loop.
COT:
#-a-rama, name-a-Rama, AAR
Pledge, Pray, and on our Way!