Date: Saturday, December 4, 2021
QiC: Boy Wonder
PAX: Square, Bird’s Nest, STP, John Coctostan, Hakuna Matata, Root, Nomex, HBO, I Am Legend, Boy Wonder
Warm-A-Rama: Short mosey around the parking lot to view stations and warm the body for the BEATDOWN. SSH, Sun Gods, Shinocks, Suns Gods Reverse, String Rippers, Abe Vigoda, Hillbillies, Imperial Walkers
Q had the PAX count off and then disburse to 4 stations. Once at stations, begin as instructed on the Q sheet.
4 Stations: Complete the 1st exercises in all stations and return to the 1st started station. PAX go to the next exercise and so on until all exercises are completed; four total exercises times four stations; 16 total exercises. The 1st station has the numbered reps and will move the PAX along. All other stations are to get AMRAP (As Many Reps As Possible) with specified exercises.
1st Station – 12X or 12IC w/ EXERCISES: Hand Release Merkins 12x, Mtn. Climbers 12xIC, Plank Jacks (not Jumps as written) 12xIC, Nolan Ryans – 12 each arm then mosey to next station
2nd Station – AMRAP w/ EXERCISES: Monkey Humpers, Carolina Dry Docks, Burpees, Bonnie Blairs
3rd Station – AMRAP w/ EXERCISES: Merkins, Jump Squats, Flutter Kicks, T-bone Planks
4th Station – AMRAP w/ EXERCISES: 4×4’s, LBC’s, Alternate Shoulder Taps, Lunges
Once PAX returned to their first started station “Q” called OMAHA for Mary/Thang #2:
6MOM: LBC’s, E2K, American Hammers
COT: Announcements/Prayer led by Root