Ten Framed
AO: The Wreck
When: 08/11/2023
QIC: Gutterball
PAX (11): aflac, corky, Matt Shields-Norm, Meltdown, Mountain Mama, Raider, Rooney- timlonergan, Sic’em, Mango, Caboose
Preamble:
In keeping with Aflac’s higher intensity workout from Wednesday, I brought a 1-2 punch of lifting movements and running for a rigorous beat down.
Warm-O-Rama:
Circled-up and completed the following exercises:
- Toy Soldiers
- SSHs
- Weed-Pickers
Migrated to our workout location by having PAX partner up for a bear crawl, cinder farmer carry, burpee mosey:
- Partner 1 – Bear Crawl
- Partner 2 – 3 burpees then farmer carry cinders and then swap with Partner 1 and repeat
The Thang:
Q introduced PAX to the Ten Frame whiteboard and Bowling Pin sPin wheel. PAX members took turns spinning the pin to build out 10 frames of a “bowling” workout. Outcomes for each spin included:
Strike
- KB Swings x 20
- Plank Jacks x 20
- V-Ups x 20
Spare
- Thrusters x 20
- Curls x 20
- Shoulder Taps x 20
Open
- Stone Mountains x 20
- Squats x 20
- Leg lifts x 20
Foul
- Mercans x 20
- Shoulder shrugs x 20
- J-Lo’s x 30
Gutterball
- Pull-ups x 10
- Romanian Dead Lifts x 20
- Burpees x 10
Double Foul
- Rows x 20
- Calf Raises x 20
- BBs x 20
Double Gutterball
- Skull Crushers x 20
- Burpees x 20
- American Hammers x 50
The Ten Frames the PAX Bowled:
- Double Foul
- Open
- Gutterball
- Gutterball
- Spare
- Strike
- Foul
- Double Foul
- Gutterball
- Foul
Overachievers who finished early took on the Double Gutterball workout.
To spice things up and keep the heart rate elevated in-between frames PAX members ran up a ramp and back.
A few PAX made it through all ten frames before T-5 was left on the clock. PAX were directed back to the flag where PAX completed American Hammers until the six was in.
COT:
- Prayers for a family in the community that is grieving the sudden loss of a 10 year old child.
- Grateful for the ability to workout this morning and a reminder to be kind to one another this weekend and to stay safe.