BACK AT IT AGAIN!!!
AO: Firehouse
When: 05/11/2021
QIC: BACK AT IT AGAIN!!!
PAX (12): Ace Ventura, Script Kiddie, Dunshire, lightweight, Lifelock, Skynyrd, Zuckerberg, Pebbles, Tadpole, Dash, Coach K, and Suarez
Preamble:
I was pleasantly surprised to see Skynyrd, Coach K, and Dash join us for the BD. Welcome back guys!!!! After a quick welcome we set up the stations and got ready for the BD.
Warm-O-Rama:
15 SSH
15 Weed pickers
15 Sun guides
15 Reverse sun guides
10 Windmills
The Thang:
After warm-up we divided the crew into the 5 stations. Each crew had to go through each of the 5 stations completing the 6 sets of exercises per station. Each set was 45 seconds with a 15 sec rest in between sets.
STATION 1:
SET 1: TRICEP EXTENSION
SET 2: TRICEP EXTENSION
SET 3: TRICEP DIP
SET 4: TRICEP DIP
SET 5: TRICEP KICKBACK
SET 6: TRICEP KICKBACK
STATION 2:
SET 1: LEG RAISE
SET 2: LEG RAISE
SET 3: JLOS
SET 4: JLOS
SET 5: AMERICAN HAMMERS
SET 6: AMERICAN HAMMERS
STATION 3:
SET 1: WOLVORINE
SET 2: WOLVORINE
SET 3: MERKINS
SET 4: MERKINS
SET 5: WOLVORINE
SET 6: WOLVORINE
STATION 4:
SET 1: JUMP ROPE
SET 2: JUMP ROPE
SET 3: JUMP ROPE
SET 4: JUMP ROPE
SET 5: JUMP ROPE
SET 6: JUMP ROPE
STATION 5:
SET 1: BACK AND FORTH FLIP
SET 2: BACK AND FORTH FLIP
SET 3: TIRE BOX JUMPS
SET 4: TIRE BOX JUMPS
SET 5: TIRE CARRY
SET 6: TIRE CARRY
COT:
Announcements – None
Prayer Requests – None
Naked-Man Moleskin:
Huge shout out to Lightweight, LifeLock, Zuckerberg, Pebbles. They woke up a little early to help me get the tires from the storage unit to the BD. Also, thanks to Dash for making those available to us.