06/16/2021 - the-og - Gucci’s Back
AO: The OG
When: 06/16/2021
PAX:
Number of Pax: 8
Pax Names:
Gucci, MonkeySamuai, SwedishHam, H2O, Shortcut, Homewrecker, Layover, MIA
Number of FNGS: 0
FNG Names: N/A
QIC: Gucci
Introduction
YHC has been AWAL on Vaca but nothing like a good friend and fellow PAX to volun-tell me that I was doing the Q. Never to back down from a challenge I grabbed heavy things and we began.
Warm-O-Rama
Weedpickers
Arm circles
Seal Claps
Motivators from 5
(Yes, I screwed up the count)
The Thang
Everyone in a circle was asked to pick up their KB and begin the AMRAP, 2 min per exercise.
Several PAX forgot KB and were forced to grab my ‘extras’ (hee hee) which consisted of 35lb dumb bells Coupons and KDs
AMRAP
KB swings
Bent over rows
Squat thrusts
Figure 8 (KB through legs)
Halos
Curls
Tris
Turkish Get ups
During AMRAP PAX would grab 1 or 2 tires and farmers carry them 20 yds and back before giving them to the next man and rejoining the circle
AMRAP was repeated at 1 min intervals while odd man would flip a truck tire 10 yards and back.
We ended with some lower back and shoulder stretching
Circle of Trust
Discussed Sabbath and the need to build in rest, recharge and respite. That it is not just a religious principle but a law of nature. We should integrate it at all levels physical spiritual emotional etc.
Naked Man Moleskin
H2O asked to be remembered as his work schedule will take him away from F3 until Sept. He asked that we keep him accountable in his absence.