AO:

When: 02/06/2019

PAX:

Number of Pax: 30

Pax Names:

Number of FNGS: 0

FNG Names: No FNGs

QIC: Hombre


The BackBlast:

AO:


kodiak

Pax Names:


Floppy, Ozzy, Zillow, Mickey, Misty, Legionnaire, Cricket, Pulte, Woody, Gandhi, Tebow, Daly, Bloodhound, Baby Face, Lawdog, The Mole, Voodoo, Floppy, Garfield, Vanilla Ice, Titlemax, Homeboy, Hasbro, Toolman, Rest Stop, Yogi, Trickle, Dixie Chick, Preacher and Hombre makes 30

Number of Pax:


30

FNG Names:


No FNGs

Number of FNGs:


0

Intro:


YHC knew it would be wet and soggy and not too cold for the morning’s BD. Knowing the vast offerings Kodiak possesses, I thought playing FROGGER would make for an excellent theme…..conceptually….

Warm-o-Rama:


As with most beatdowns, we mosey. Today’s was a scenic tour through the main HS parking lot around to the Traffic Lights were we divided onto two sides of the road for some responsive SSH where one side in unison would yell out the cadence joining together for the count and the other side would take next cadence count while performing SSH. Frankly I’m surprised that it didn’t turn out any worse and everyone seemed to roll with it getting to 21 instead of 20. After that we moseyed to the front of the MS and circled up for a 20 count Weed Picker aka Cotton Pickers. Reason for 20 was to get a longer stretch on the hammies. From there, we proceeded to the BD.

The Thang:


Section A: partner up for 2 rounds of: 10 reps Partner Rows (taking turns) / 10 Frog-kins / the down and back Frog-Carries.

Section B: divide into 4 groups and this is where it got all frogged up….

Work 2 minutes at each station AMRAP and 45 seconds to travel to next station. 2 rounds through.
1: Frog High Kicks (10) + Froggy Mercuries (20). – – > travel via Frog Jumps
2: Frog Tyson’s (10) + Froggy Hurley’s (10). – – > travel via Low Frog Hops
3: 3point Frog Lunge Jumps (20) + Crunchy Frogs (20). – – > travel via Frog Crawls aka Army Crawl
4: Frog Block Drags & Pulls (5 up and 5 back) + Frogchies aka Crumches (20). – – > travel via High Frog Skips

Once both full rounds were completed, we moseyed back to the HS side and were reunited with our partners for Bro-Frogs back to the flag. Shout out to Zillow for his successful cou to end the misery early, so we moseyed the rest of the way for a few minutes of Mary. Thanks to Zillow for the Crunches and Vanilla Ice for the extra Frog-kind!

COT:


‘- New AOs planted(launching LOL) so keep an eye on the calendar and support then if you can!
– Prayers for Garfield’s FNG getting solidly incorporated into F3 as with all other FNGs – let’s get the Sad Clowns!!
– Prayers for Gandhi and the mission trip to India
– Dixie Chick needs help this Saturday with the Empower project (see him)

Naked Man Moleskin:


Lessons Learned Today:
1.- use a big white board like The Mole’s for the HIIT workouts.
2.- use a central location so timer and music can be enjoyed by all.
3.- simplify simplicity is best KISS method

On a HIIT beatdown, the AMRAP concept will take your Heart Rates to a higher consistent level and help in thorough conditioning and fat burning.

Loved being out there with you all! YOU make the difference. Thanks for not Fartsacking!!!

SYITG

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