Date: 9/21/2022

AO: Slammin’ Sammie’s Smackdown

Warm-a-Rama: I arrived at the AO about 5:20, a few minutes to set up, lost some time, and arrived back at the shovel flag about 5:32 viewing the Site Q, Snakes-On-A-Plane, warming the PAX, lol! Thanks “Snakes!” I wrapped up Warm-A-Rama with Merkins x10, Plank Jacks x10 IC, and modified SSH x10 IC (jump, bend, touch toes).  No mission proclaimed, but PAX is all salty, so we got it, AYE!

The Thang: We mosey to the trail in headlamp mode and once on the main trail the Q explained there are 4 stations each having a flashlight indicating their location/specified exercises. Q had PAX count off 1 through 4. All stations are AMRAP with the exception of station #4. One exercise is done at a time, rotation fashion & Station 4 (do as many reps indicated 4 each exercise until relieved). PAX divided as needed to destinated stations and the W-O-R-K began!

Station #1 (AMRAP): Carolina Dry Docks, Peter Parkers, Hand Release Merkins, Mike Tysons; Buttkick 2 Station #2 Station #2 (AMRAP): Lunges, Squated Overhead Claps, Lt. Dan’s, Squats; High knees 2 Station #3 Station #3 (AMRAP): Merkins, Squat Jumps, Calf Raises, Plank Jacks; Sprint 2 Station #4 Station #4: Alternate Shoulder Taps x20, Copperhead Squats x15, WWI’s x 30, Mountain Climbers x25; Mosey 2 Station #1.  RINSE & REPEAT until the OMAHA!

6MOM: LBCs x10, Q asks PAX for favorite Mary exercise: Protractor, Freddy Mercuries x10, Cindy Crawfords x 10 (each side), and the Q ended with American Hammers x15.

Name-O-Rama: Explosion, Mall Cop – splinter, Red Card, Snakes-On-A-Plane, City Slicker (RESPECT), Wilma, Big Sky (RESPECT) – splinter, Nancy – splinter, Scooby-Doo (RESPECT) – splinter, Ramses, Golden Corral – splinter, Huggies – splinter, and FloJo on the QIC  

COT: Announcements – two fundraiser runs coming/Words of Encouragement led by FloJo.

We did the hard thing 1st, put in W-O-R-K, & we’re ready to conquer the day! I appreciate the opportunity to lead. 

God Bless,

FloJo #salute #BDlightonDpath