• When: 2020-01-02
  • QIC: Brick
  • The PAX: Irrev, Stalker, Wild Hog, Slum Lord (r), Dangle, Grave Digger, Kenwood (r), All 9’s, Cramps, Tiger Blood, Brick


Hollow, 01.02.20 Back Blast.

One Minute Warning

Prayer:

Disclaimer:

Honored to lead the hard charging, 11 pax that showed up today for their first official (regular) BC of the New Year.  Cant wait to see what this year holds for this group and all the achievements so many will,  undoubtably, crush. Here’s to getting after it and making 2020 our best year yet!

The weather: 41 degrees and cloudy

COP:

Mosey 1 loop around big parking lot

Circle Up:

Side straddle hop –Burpees  (5 SSH IC followed by 2 burpees) for 25 SSH and 10 Burpees

High Knees (running in place)- 30 Seconds

Butt Kicks (running in place)- 30 Seconds

Jumping Lunges X 10 IC (Bonnie Blairs)

Mosey toward the Track, stopping for a Rinse and Repeat of the above.

Mosey toward the Track, stopping at the planters for 3 sets of dips (15 >12>10)

 The Thang:

Track Suicides:

Stole this from the Bounty, but added the exercises for some extra pain.

Sprint 100 Meters and then back to Start for 12 Burpees and 12 In and Outs (IC)

Sprint 200 Meters and then back to Start for 10 Burpees, 12 In and Outs (IC), and 12 Peter Parkers (IC)

Sprint 300 Meters and then back to Start for 8 Burpees, 12 In and Outs (IC), 12 Peter Parkers (IC), and 10 V-Ups  (OYO)

Sprint 400 Meters and then back to Start for 6 Burpees, 12 In and Outs (IC), 12 Peter Parkers (IC), 10 V-Ups  (OYO), and 12 American Hammers (IC)

*That was roughly 1.25 miles for the non-metric types.

Long mosey back to the flag, only stopping at the planters for 3 sets of dips (15 >12>10)

Once in parking lott, with 5 minutes to spare, break up in groups of 3 (one group of 2) for a little sprint finisher.  First pax sprints (100%) down and back 20 yds, then next the pax, etc…2nd round each pax goes down and back twice, then 3 times, then 4 times.

Recover!

Announcements:

  • Get on the Q Sheet-It’s wide open
  • Box will be by flag for next few weeks for shoe collections for Digits.

 Prayer Request:

  • Irrev’s Cousin, 27, Cancer
  • Dangle’s Court Hearing
  • Brick’s coworker

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