AO: Da Grizz
When: 03/31/2023
Number of Pax: 7
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pi 3.14
Introduction
Conditions
40°, wet and rain threatening
Announcement/Disclaimer:
Good morning!
1. I am not a professional
2. You are here at your own free will
3. I am not aware of any injuries you may have
4. We are here at different fitness levels, Modify if needed, but push yourself to get stronger
Quick Disclaimer, no reciting three everything about F³ for 15 minutes. Let’s get busy
Warm-O-Rama
High Knees, Slow and OYO
High Knees (20)
Imperial Walkers (15)
SSH (20)
Capri lap
Stretching
Abe Vigodas
Knee Circles
Good mornings/ Good nights
Slow mosey with coupons up to upper parking lot
The Thang
Thang I
All About The Benjamins
Similar to 11’s, however each part equals 100, that’s why “the Benjamins”. This is OYO 25 Curls for the Girls, 25 Walking Lunges, 25 Squats, 25 Walking Lunges back to your coupon, 25 Overhead Press, 25 Walking Lunges, 25 Mountain Climbers, 25 Walking Lunges back.
Grab coupons and mosey down path Indian Run style, loop around back to parking lot by flags
Thang II
Gorilla Complex
With a cinder block or other coupon of Q’s choosing, PAX perform the following OYO without stop: 8 Curls For Girls, 8 High Pulls, 8 Overhead Presses, 8 Tricep Extensions, then drop coupon for 8 Merkins. Follow this up by a quick mosey up the path to the cone for a brief upper body recovery, typically no more than 50 yards. Rinse and Repeat 8 Times.
(Stay and do Mary)
6MoM
Flutter Kicks w/ coupon
Swimmers
Plank
Merkin Ring of Fire (5 merkins)
Circle of Trust
Freed To Lead
YHC talked about Freed To Lead and at the EHd passed on my copy to Fire Hose
Prayer
Naked Man Moleskin
It was pleasant to see the rain held off, even though it wouldn’t have stopped us. Embrace the suck. Both things gave all PAX the opportunity to push themselves OYO at their pace. Good AAR. YHC needs to keep PAX moving during instructions