AO: The Rampage
Date: 12/13/24 @ 0515
Q: Snidely
PAX: Giga Blast, Blade of Glory, Parsecs, Grease Fire, Snidely
FNG: 0
Count: 5
Conditions: 12 deg F, 10 mph E (feels like 0 deg F – Grease Fire needs to bring gloves next time!! TY Parsecs for loaning him a pair.)
Mission, core principles, and credo given. Disclaimer said.
It wasn’t a fun workout, but just because it’s bruiser friendly doesn’t mean it is going to be easy. At least we weren’t cold!
WARM-O-RAMA
- SSH x 15 (IC)
- Windmills x 10 (IC)
- Trunk Twists x 10 (IC)
- Tappy Taps x 15 (IC)
- Big Ones x 6 (IC)
- Cherry Pickers x 15 (IC)
- Sungods x 10 (IC) each direction
PRE-THANG:
Mosey to the 50 yard line from the parking lot at your own pace.
Perform 11s across the football field (short way). We did this as a group.
- Merkins on the west side
- Air Squats on the east side
THE THANG:
Group Exercise – 50 reps per exercise
- Merkins
- Butt Kicks (IC)
- Raise the Roof (IC)
- Flutter Kicks (IC
- Cherry Pickers (IC)
- Alt Lunges
- Freddy Mercury’s (IC)
- Werkins
- Monkey Humpers (IC)
- LBC’s (IC) – we saw a meteor!
- Sun Gods (IC)
- Air Squats
6MOM
- Played “Danger Zone” – Kenny Loggins
- Al Gore until you hear Danger Zone, and then drop and do a push up. Back to Al Gore until the next Danger Zone.
- There are 17 Danger Zones – yeah!
Videorama: Done and posted.
Announcements/Prayers:
- Cousin Eddy Ruck, Dec 14
- Abide, Dec 14
- Heartland of Hope, Dec 14
- Veterans Trees of Loves, Dec 21
- Freed to Bleed, Dec 20
- Farva Retirement @ The Rampage, Dec 20
- Impact Retreat, Jan 9-11
- Shingles – surgery went ok
- Duracell had surgery
- Mufsa’s dad is fighting cancer
- Snowman’s M and Baby (31 weeks)
- Snidely’s MIL in hospice
- Grease Fire received the G.O.A.T. from Giga Blast.
COT:
- Stress around the holidays; find the calm and let go of what you can’t control.