Conditions: Cloudy and warm 73 degrees.
The Thang:
No FNG’s
Disclaimer
Prayer
Mosey down the bigboy stairs to the block pile to grab a coupon. Circle up inside the track for warmup.
Warmup – (15 reps each with Burpees Between – Increment One Burpee after Each Exercise)
- Through the Tunnel (1 Burpee)
- Windmill (2 Burpees)
- Side Straddle Hop (3 Burpees)
- Little Baby Arm Circles (15 Fwd, 15 Rev. – 4 Burpees)
- Overhead Clap – (5 Burpees)
- 8 Count Turn & Bounce – (6 Burpees)
- Imperial Walker – (7 Burpees)
- Squats – (8 Burpees)
- Flutterkicks – (9 Burpees)
- American Hammer – (10 Burpees)
YHC was glad to get the warmup done as I was out of breath and it was difficult to call cadence after all the burpees. The PAX then lined up on the end line, with 4 cones out at 10 yard intervals. Count off by twos to have 2 man teams. To prevent any 2 man team from getting too far ahead, all were instructed to hold for the six at the end of each round.
B.O.M.B.S Away!
- PAX # 1 does Burpees on the end line while PAX # 2 bear crawls to the first cone. Swap positions when PAX # 2 returns. Keep going until 50 burpees are done.
- PAX # 1 does Overhead Claps on the end line while PAX # 2 does a farmer’s carry with 2 coupons to the second cone. Swap positions when PAX # 2 returns. Keep going until 100 Overhead Claps are done.
- PAX # 1 does Merkins on the end line while PAX # 2 does a backward run to the third cone. Swap positions when PAX # 2 returns. Keep going until 150 Merkins are done.
- PAX # 1 does Big Boy Situps on the end line while PAX # 2 does a Carioca run to the fourth cone. Swap positions when PAX # 2 returns. Keep going until 200 Big Boy Situps are done. This round was cut short at about 150 BBSU’s so we could at least get one sprint in to the fifth cone.
- PAX # 1 does Squats on the end line while PAX # 2 sprints to the fifth cone. Swap positions when PAX # 2 returns. Had to stop after one swap due to lack of time. YHC realized we shouldn’t have done so many burpees in the warmup for a 45-minute workout. Save those for a Saturday.
- Mosey back to the block pile and run up big boy stairs. (Bad idea for my knee.)
Announcements:
- YHC went to the Oliver Gospel Mission BC last Saturday. Encouraged everyone to double down and make a trip there some Saturday. Inspiring!
Prayer Requests:
- TD will have a new position next year at Pelion Elementary, also will be in a program for aspiring principals!
- Step-up hernia and other personal issues.
- Deadstick & M are traveling to WI this weekend.
BOM
Prayer