06/16/2022 - Swamp - Something’s Burning

AO: Swamp

When: 06/16/2022

PAX:

Number of Pax: 4

Pax Names: Copay, Hot Shot, Long Haul,

Number of FNGS: 1

FNG Names: Roller Skate

QIC: Hot Shot


The BackBlast:

 Hot Shot’s 0.0 Something’s Burning Beatdown, guaranteed to make you remember it for a few days, was the prescription for the day. Only three HIMs from the local area braved the rain to suffer through Hot Sot’s slow relentless burn. We had a guest, Roller Skate from Lexington, SC join us.

  • Warm-a-rama: Neck Rolls, Al Gore Air chairs, Air Presses- 10 per PAX, Seal Claps- 10 per PAX, OH Claps- 10 per PAX, Arm Circles-10 per PAX forward, Arm Circles-10 per PAX reverse (palms up), Imperial Walkers, Grass Pickers, & Side Shuttle Hop

Mosey around Loop

The Thang:

  • World’s Greatest stretch- 10-second hold at each position
  • Merkins- any style- 10 reps, 5 seconds down, 5 seconds up, count
  • Monkey Humpers, 10 count each PAX
  • Side Lunges- 10 per leg, holding each position 5 seconds,
  • Pickle Pushers, 10 count each PAX
  • 10 Dips- 5 seconds down, 5 seconds up, count 1/1000 etc.
  • Al Gore Air chair-10 count each PAX

Mary

  • WW IIs- 10 reps, 5 seconds down, 5 seconds up
  • Motivators
  • Canoe-Boat-Sail (introduced by Roller Skate)
  • Chubby Checkers Hammers
  • Squats – 10 reps- 5 seconds down, 5 seconds up, count
  • Happy Feet Burpees
  • Box Cutters

Copay didn’t have enough of a burn (believe it or not!), so he requested we continue Mary until 6:20. Believe it or not, we did!

Closed with CoR, NoR, and announcements. CoT, and prayers Costa Rican style,

Hot Shot & Roller Skate migrated to Panera for coffateria. Great conversation!

 

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