Date: Wednesday, April 6th, 2022
AO: Slamming Sammy’s
PAX: Explosion, Bushwood, Snacks-on-a-plane, Belsnickel, Wilma, Short-Squeeze, Pocahontas, Big Poppi, Nancy Amphibious, Hazmat (RESPECT), & FloJo on the “Q”.
Well, I have a love for “HUMP DAY,” so AO’s on this day I try to visit. Today I felt like revisiting some previous workouts: meaning I had no clue what I was going to do. So I revisited some old winkies and found a few with written-out exercises spelling out AO’s on Wednesday. Hence the theme shouts out from Twitter. I even felt good enough for my 1st EC after hibernation! Anyway, I welcomed the PAX, proclaimed the F3 Mission and we got down to learning how to Smack Honey Hump!!
Warm-a-Rama: Side-straddle hops (x12 IC), Sun-Gods x 12 IC frontward and backward x12, Shinnok’s x12 IC, String Rippers x12 IC, Merkins x12 IC, Butt Kickers x12, and Hug Thyself x6.
Q guided the PAX down past shelter close to the 1st baseball field and paused for some wall runs on the concession stand; a total count of 12IC accelerating the pace every 4 counts. Continued back toward the basketball court for the Thang, barely catching myself due to some slippery mud.
The Thang: TABATA Time style with 14 exercises (rounds), 00:45 seconds of work, 00:15 seconds of rest between each exercise doing 14 rounds for the 1st set then 00:30 rest before doing it all again for a second set. The total time was 28:00 minutes of W-O-R-K!!
The Exercises: Spell out SMACK, HONEY, HUMP
M – onkey Humpers
A – lcores
C – opperhead Squats
K – raken Burpees
H – and Release Merkins
O – utlaws
N – olan Ryans
E – 2K
Y – urpees
H – omer & Marge
U – p Shoulder Hops
M – ountain Climbers
P – lank Jacks
Viewing the damage of SMACK HONEY HUMP times two and the time…
Mary: Body Destroyers x10 (Natville Style) and American Hammers x1 IC
COT: Announcements – Happy 20th Anniversary to Nancy & his bride/Prayer led by FloJo
We came, We worked, We conquered! 12 PAX now know how to SMACK HONEY HUMP! Thanks for the opportunity to lead!