• When: 2021-01-14
  • QIC: Brainiac
  • The PAX: Katniss(R), Dead Stick (RR), Honeybun (R), PETA, Bunkbed, Emmy, Ralphie, Brainiac


Convergence revisited

YHC wanted to give the PAX that were unable to make it to Convergence an opportunity to complete the workout. Let’s just say that those who made it were more than happy to get to do it again. Also, those who led now have the chance of doing the entire workout! Except Ebert, the fartsack got him!

Conditions:

COP: 

Mosey down the stairs, grab a block and circle up for a quick warm up.

TTT x 10 IC

IW X 10 IC

LBAC (F&B) X 10 IC

 

The Thang: 

Staion 1

1. 20 SSH at bottom
2. Bear crawl up stairs
3. 21 flutter kick 2 count up top
4. Lunges to next corner
5. 20 BBS
6. Crawl bear down stairs
7. 21 American Hammer 2 count
8. Jog back to start. Rinse and repeat

Station 2 

Grab a block from the sand pile and

-block burpees X 15

-thrusters X 15

-murder bunnies around the block circle

-merkins X 10 IC

-squats  X 10 IC

-curls for the girls X 10 IC

– tricep extensions X 10 IC

-I’m a little tea pot X 10  each leg

-colt 45s

-Derkins X 10 

Station  3 

The Big Boy Stairs 7 flights, 83 steps.

Pax start at bottom 7 jump squats/squat jumps run up the BBS then 7 burpees.  Back down BBS adding 1 rep to exercises each time BBS are completed. AMRAP in time allowed.

For those pax that needed a 2021 relationship to the pain station

7 landings of stairs,  7 jump squats, 7 Burpees = 21 starting reps. 

COT

Prayer request: 

Our country

Unspoken

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