14 PAX arrived at Hurricanrana. One PAX said that he came specifically to this one because the name of the AO sounds like hurricane. Oh yeah, there is a Cat 4 hurricane barreling towards the Carolinas this week. The Churham region is going through a mass hysteria. Gas is gone, Water is gone. Dogs and Cats living together. But throughout it all, our fine gentlemen of F3 prioritized coming out for a beatdown. Well done, gents.
Warm Up:
Jog to the Bus lot and circle up
5 Burpees
SSH x 20
Good Mornings x 10
Imperial Walkers x 20
Arm Circles x 15
Willie Mays Hayes x 10
Stretch out.
The Thang:
The Hurricane
I couldn’t resist having a hurricane themed workout at Hurricanrana the week of a hurricane. One PAX reminded me that there was a major hurricane named Floyd in 1999. For this workout, “The hurricane” is basically a gloom dial but with the key difference that I renamed it.
PAX start in the middle of the parking lot in the circular “eye of the storm.” PAX then travel to different locations (storm bands) around the parking lot and do an exercise as a group. Then we travel back as a group. Once back in the “eye” PAX do 5 burpees, (each time).
Start at the “eye” of the storm
1. Lunge Walk to island . The islands have to worry about storms so we did Thunderstruck. Everyone grabbed a spot on the curb in an irkin position. AC/DC was played and everytime Angus belted out the word “Thunder!” the PAX did an Irkin. This was quite painful.
2. Run to the bottom of the hill at the baseball field and Crawl bear up hill
3. Beast: I read on the news that Hurricane Florence was a “Beast of a Storm” so the only logical thing to do at this station was a standard Beast, six reps at six stations for 6 total sets: 666
a. Set 1: Merkins: 6 x 6
b. Air Squats: 6 x 6
c. Dry Docks 6 x 6
d. Mountain Climbers 6 x 6
e. Jump Lunges, 6 x 6
f. WWII situps: 6 x 6
4. During the next set, I asked everyone to remember the poor crabs that may lose their life during this hurricane. Run to island, Crab walk around the island and run back
Lightning and thunder in the area, so we adjusted and moved under cover:
5. Split into two groups. One group does dips, the other Monkey humpers x30 twice
6. Mary station: LBCs x 40, Flutters x 40
COT
Moleskin:
Prayers out to Martha, who is at the end stages of a 7 year battle with cancer
Prayers out to Adam and his family after he suddenly lost his wife this week
Prayers out to those who will be affected by hurricane Florence this week. Be safe.
Inspirational message: Faith without works is meaningless. This translates to fitness without works is meaningless. Moral: Have faith, do good, and appreciate our health.