AO: ao-the-scrape
Q: Back Draft
PAX: Biff, ER, Back Draft, Ranga, John ‘Beach Body’ Stevick, Curley
FNGs: None
COUNT: 6
INTRODUCTION:
Disclaimer, Mission
WARMUP:
SSH, Willie Mays Hayes, run in place, standing quad stretch
THE THANG:
Around our “track”. 5 markers set at varying distances around the track. Pax would alternate between walking, jogging and sprinting each segment. 5 merkins at the top and bottom of the track. Did this for 20 minutes.
Table dancing:
Find a picnic table seat. With hands in the seat, 10 mountain climbers IC, 10 Merkin IC, 10 Peter Parkers IC (4 sets completed)
Burpee finisher. 4 burpees per pax for 24 total. 1 burpee knocked off the total for each stair a pax can smoothly standing jump to. Ended with no casualties and only 5 burpees to finish.
MARY:
10 sit-ups, 10 freddie mercury, 10 american hammer, plank (when you buy 12 bees and get 13….that’s a freebee)
Plank finisher
ANNOUNCEMENTS:
May is F2 focused. Scraper breakfast coming later this month.
COT – 6TH MAN:
Curley: enjoys the workouts and fellowship. Group atmosphere helps keep him motivated and having a young guy helps to keep the older pax motivated. Curley doesn’t miss beatdowns unless work or travel call.
PRAYER REQUESTS AND PRAISES:
Q: Back Draft
PAX: Biff, ER, Back Draft, Ranga, John ‘Beach Body’ Stevick, Curley
FNGs: None
COUNT: 6
INTRODUCTION:
Disclaimer, Mission
WARMUP:
SSH, Willie Mays Hayes, run in place, standing quad stretch
THE THANG:
Around our “track”. 5 markers set at varying distances around the track. Pax would alternate between walking, jogging and sprinting each segment. 5 merkins at the top and bottom of the track. Did this for 20 minutes.
Table dancing:
Find a picnic table seat. With hands in the seat, 10 mountain climbers IC, 10 Merkin IC, 10 Peter Parkers IC (4 sets completed)
Burpee finisher. 4 burpees per pax for 24 total. 1 burpee knocked off the total for each stair a pax can smoothly standing jump to. Ended with no casualties and only 5 burpees to finish.
MARY:
10 sit-ups, 10 freddie mercury, 10 american hammer, plank (when you buy 12 bees and get 13….that’s a freebee)
Plank finisher
ANNOUNCEMENTS:
May is F2 focused. Scraper breakfast coming later this month.
COT – 6TH MAN:
Curley: enjoys the workouts and fellowship. Group atmosphere helps keep him motivated and having a young guy helps to keep the older pax motivated. Curley doesn’t miss beatdowns unless work or travel call.
PRAYER REQUESTS AND PRAISES: