6 PAX Welcome #TheGirlfriends to North FOCO
AO: Firehouse
When: 04/09/2019
QIC: Ha-ha
PAX (6): Reuben, Fudd, Snowden, Dash, Picker, Ha-ha
Preamble:
Foundation/PREPAREDNESS (F5)
Getting Ready For The Expected While Being Ready For The Unexpected
The unexpected happened this morning. As I was driving to the Firehouse this morning I realized that my Q sheet with the exercise progression was… on the kitchen counter. But I had prepared for the unexpected by keeping Q sheets from other workouts in my truck. Just in case.
So as I pulled into the Firehouse AO (it still looks beautiful with all those LED street lights!) I pulled out a very similar Q sheet. Not exactly the same but close. But I still have my Fire playlist!
Warm-O-Rama:
I started the playlist going as I had 43 minutes of “Fire” and “Burn” themed songs ready to go. So as Johnny sang “Ring of Fire” we circled up and:
- SSH
- Weed Picker
- Arm Circles
The Thang:
Since it was looking like rain yesterday I had planned a 0.0 day to blow up our major muscle groups in prep for summer beach weather. As one partner does the exercise with the count assigned the other partner does AMRAP of an alternate exercise. No rest, bang them out!
It went like this:
| Firehouse Girlfriend Party! | |||
| Ring of Fire – Johnny Cash | 02:35 | Warm-o-rama | |
| Burning Down the House – Talking Heads | 04:03 | 5 Burpees | SSH |
| We Didn’t Start the Fire – Billy Joel | 04:48 | 20 Press | Bonnie Blairs |
| Fire – Ohio Players | 04:31 | 20 L/R Mountain Climbers | Skull Crushers |
| Fire – Pointer Sisters | 03:28 | 20 L/R Lunges w/ twist | Hammer Curls |
| Disco Inferno – The Trammps | 03:33 | 10 Press | Bonnie Blairs |
| Fire – Hendrix | 02:43 | 5 Burpees | Skull Crushers |
| I’m on Fire – Bruce Springsteen | 02:35 | 20 Curls | Squats |
| Light My Fire – The Doors | 07:09 | 20 Merkins | SSH |
| Burn – Ellie Goulding | 03:51 | Abs | |
| Burning Up (Fire) – BTS | 03:23 | Abs | |
And that got us to 6:15 as Adele started to sing “Set Fire to the Rain”.
COT:
4/19 Cross Ruck
4/20 Convergence at Norseman
4/28 Region Picnic
Aug 23-24 GrowRuck North Georgia
Naked-Man Moleskin:
Great to see these men of North FOCO making it happen! Keep pushing and EHing!