Seaman’s Two Year Manniversary BD

AO: Firehouse

When: 2024-09-26

QIC: 5-way

PAX (4): Closets closets closets, Seaman, Suárez, FedEx

Preamble:

Two year manniversary, took the Q.

Warm-O-Rama:

Warmup:
Toy Soldiers
Weed Pickers
Willy Mays Hayes
Michael Phelps
Finkle Swings
Hurdlers

The Thang:

Tabata workout with coupons, 50 seconds exercise, 20 seconds rest, focus on quality over quantity
Round One and Two:
Derricks (single leg RDL)
Mario Kart (hold the block in front and steer), switch to curls for the girls as you see fit.
Australian snow angels
Coupon Squats
Skull Crushers
LBCs
Jazzercise
Complete all exercises, take a lap,
Repeato, lap,
Round Three:
Calf Raises
Merkins
Flutter Kicks
Jazzercise
Wide squats
Upright rows
Rosalitas
Take a lap
6MOM:
Reverse Calf Raises
Balls to the wall
One minute wall sit
Leg Raises

COT:

Acceleration Point
When you are born you look like your parents, when you die, you look like your decisions.
Try to make good choices gents.

Naked-Man Moleskin:

Two years ago today I showed up at Firehouse and some nice guys welcomed me and were so nice. Then they named me Seaman. Then F3 Alpha became F3 Cumming, so when I am downrange, I am Seaman from Cumming, so I guess I won after all.  It absolutely kills everytime.

Leave a Comment