Beautiful day in the gloom, slight chill in the air but the PAX were warmed and shedding layers in no time.
Warm Up
SSH x 20 IC
Groiners x 20 OYO
Salute Planks x 20 IC
Gorilla Shuffle Burpee x 5 OYO
Squat and Burpee descending Ladder: 10 Squat, 10 Burpee, 9 Squat, 9 Burpee…
Mosey to the Dead end of pain.
YHC showed up early and measured out the cones to an exact 20m or 65.6 feet. For the next exercise this needed to be exact.
Explained to the men that we are going back to PE class and will be doing the “Beep Test.” Some of the elder’s didn’t know what this was. Who knows what they did back in their day.
The beep test involves running continuously between two points that are 20 meters apart. As the beep test proceeds, the interval between each successive beep reduces, forcing each pax to increase velocity over the course of the beep test, until it is impossible to keep in sync with the recording. See scores below to see how you add up for your age group. First number is the level, second number is the lap. Believe it or not men, top endurance athletes would be expected to reach level 19.
| very poor | poor | fair | average | good | very good | excellent | |
| 18-25 yrs | < 5/2 | 5/2-7/1 | 7/2-8/5 | 8/6-10/1 | 10/2-11/5 | 11/6-13/10 | > 13/10 |
| 26-35 yrs | < 5/2 | 5/2-6/5 | 6/6-7/9 | 7/10-8/9 | 8/10-10/6 | 10/7-12/9 | > 12/9 |
| 36-45 yrs | < 3/8 | 3/8-5/3 | 5/4-6/4 | 6/5-7/7 | 7/8-8/9 | 8/10-11/3 | > 11/3 |
| 46-55 yrs | < 3/6 | 3/6-4/6 | 4/7-5/5 | 5/6-6/6 | 6/7-7/7 | 7/8-9/5 | > 9/5 |
| 56-65 yrs | < 2/7 | 2/7-3/6 | 3/7-4/8 | 4/9-5/6 | 5/7-6/8 | 6/9-8/4 | > 8/4 |
| > 65 yrs | < 2/2 | 2/2-2/5 | 2/6-3/7 | 3/8-4/8 | 4/9-6/1 | 6/2-7/2 | > 7/2 |
Mosey back to basketball courts for a little mental challenge.
21’s – In unison PAX does 4-count side straddle hop and counts reps 1-5 out load. Reps 6-21 are all mental and everyone must stop together at 21. If anyone stops early or goes over Q has PAX perform penalty workout of Q’s choice.
First time = EPIC FAILURE
Penalty – Sprints 30 yd, 10, 9, 8…descending alternating Merkins and plank Jacks.
Second time = EPIC EPIC FAILURE
Penalty – Sprints 30 yd, 10, 9, 8…descending alternating LBCs and Mountain Climbers.
Third Time = EPIC EPIC EPIC FAILURE
Penalty – YHC promised a half penalty (i think they actually believed me):
100 LBCs run 30m, 100 Squats, run 30m, 100 Lunges, run 30m, 100 Plank Jacks:
Fourth Time = EPIC EPIC EPIC EPIC FAILURE
Penalty – YHC didn’t have any more penalties planned so @no-ski was called for a suggestion. The suggestion was 20 Burpees so that is what we did.
Fifth time = Perfecto. SUCCESS.
Great mental challenge that required all PAX to focus and work together. No names will be mentioned on the failure, we are a single unit. When 1 goes down, we all go down. I was prepared to do this all day long, but I knew we had it in us!
Lastly: finished it up with 6MOM, each PAX called out an ab exercise.
DONE. Finally.
COT: Some men starting new jobs, some looking. Thoughts for them on their journey. Prayers for warm weather so @Flat tire and many others get out of their fart sacks. Apparently he doesn’t workout in the “snow.”
Moleskin: Looking forward to @Grouper’s VQ 2/1/18. Be there!
Look out for the monthly newsletter, some fun things upcoming.