The men of Surge enjoy a good workout to increase their #betterment. This morning was no different. After a Tuesday of basketball and next week being the end of the month, they probably felt they needed something to help them reach their burpee quota of the month. There were some rumblings before we started about star gazers or possibly being no burpees today but neither one of those occurred on this morning.
Now to start the workout:
No FNGs, disclaimer, and prayer.
Mosey to Loading Dock: SSHx15 IC, TTTx10 IC, Imperial Walkersx15IC.
PAX grabbed blocks and then back to the circle.
YHC described the workout and it all started with the EMOM workout which is good to get the heart rate up. Added another exercise than what had been doing previously.
EMOM 10rounds/10min
5 curls for girls
5 merkins
5 squats
5 burpees
Burpee Count: 50
Next part, YHC explained that for this workout, one PAX does AMRAP block exercise from the board, while the other runs to the light pole and back.
The kicker: Both PAX do 3 burpees EMOM during exercise.
Exercises:
Alternating Merkins
Squats
Blockees
Curls for Girls
Kettlebell swings
OH Press
Thrusters
Tricep extension
Chest Press
Flutter kicks
Rinse & Repeat (R&R, does not mean rest & recover)
After 21 rounds of this one, it was time to return blocks, head to the SF as recover was called and plank for the six. We did a little plank-o-rama and then we were done.
Burpee Count: 63
Total Burpee Count: 113
COT & BOM
** phone recorder was not clear so apologies if missed something below or its incorrect
Announcements:
Gauntlet started this week
2nd F at Blue Bloods tonight, arrive between 6-6:30, eating and running is OK
Running – Friday Indian Run (5am), Saturday from Pilgrim Church (5:30am), Sunday Lowes Food Coffee Run (5:30am)
Cheech 10k – 11/14
No F3 Lexington Christmas Party, AO’s can get together
Prayers:
Notebook
Bluebloods BIL/family
Black Betty SIL/family
Dominion
Devo:
Work Hard
The wages of the righteous is life, but the earnings of the wicked are sin and death. (NIV) ( Proverbs 10:16 )
When we are faithful to do the work God calls us to, beauty unfolds. Our efforts are meaningful, they bless our families, workplaces and communities. God’s hand is on the lives of His godly people. Do work that grows God’s goodness, today!