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


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!


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”.



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!

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