- Conditions: A muggy 68 degrees after a rainy night.
The Thang:
No FNG’s
Disclaimer
Prayer
Warmup – YHC had done this routine before and knew there would be plenty of work in the circuit, so only did two warm-ups.
- Through the Tunnel – fully erect, Tinkle style (10 IC)
- Windmill – also fully erect (10 IC)
Circuit: YHC had a seven station circuit set up. We made it through the of the fifth round, so I should have shortened the timer station some. They are as follows:
Station 1: “Timer Station” Farmers carry two blocks to the far cone. With each rotation, YHC added 10 paces (+/-) to the distance, (a little too much, as usual!).
Station 2: The Rope-A-Dope
- Battle Ropes, up and down, alternating arms
- Up and down, arms together
- Back and forth, alternating arms on top and bottom
- Circle, jump to side with each toss of the ropes
- Burpee, complete a burpee before throwing the rope up
- Twist, twist at hip to each side, hands together
- Figure 8 pattern
Station 3: Calf Raises
- Regular
- Toes Wide
- Heels Wide
- Regular
- Toes Wide
- Heels Wide
- Regular
Station 4: Ab Station
- LBC’s
- Big Boy Sit-ups
- American Hammer
- Sweat Angels
- Reverse Crunch
- Not So Lazy Boy
- Inverted Superman
Station 5: Burpee Station
- Burpees
- More Burpees
- More Burpees
- More Burpees
- More Burpees
- More Burpees
- More Burpees
Station 6: The Magnificent Seven Merkins
- Carolina Dry Dock
- Wide Merkins
- Regular Merkins
- Ranger Merkins
- Diamond Merkins
- Crucible Merkins
- Chuck Norris Merkins
Station 7: The Leg Station
- Squats
- Jump Squats
- Step-Ups
- Lunges
- Monkey Humpers
- Calf Raises
- Ballerina Toe Squats
Count-O-Rama
Name-O-Rama
Announcements:
- Ebert has Q on Thursday, UF Saturday
- Brainiac & Bunk Bed Q next week, YHC will be DR in Wisconsin
- Q sheet needs love
- August 21st, Stomp the Swamp, Run, Ruck or Walk.
Prayers:
- Katniss’ mother.
- Brainiac, safe travels on vacation
- Surfside condo victims and families
BOM
Lord’s Prayer
Pledge of Allegience