A fine morning for good ol’ fashion donnybrook, aka the Irish BD at the District. The morning brought 6 PAXs together, including an FNG; Smalls, to begin their day before everyone starts asking “Where’s your green?!? You gotta wear green today.”
Solo said he was glad he could make it back out to enjoy a St.Paddy’s day special + the march challenge of 100 burpees
QIC: Chowdah
PAXS: Grouper, Apnea, Solo, Hitchhiker, Chowdah, Smalls
Warm-up:
- 10 Windmills in cadence
- 10 SSH
- 10 Baby arm circles (forward/backwards)
- Mosey up the main road and back to the start
Work Out:
S- Squat Potato (hold squat position and pass around weight- 25lb ruck plate)
T- The, modified, Wolverine (plank – to ground to up- to right knee-to left knee- back up)
P– Pickle Grinder ( back extensions over ledge)- 20
A- Apollo Creed Burpees (1 armed burpees)- 10
T- Tony Hawk Burpees (burpees jump turn 360)- 10
R- Rochamburpees 10 round ( holding plank play rock, paper, scissors with partner- winner does 1 burpee, loser does 2 burpees. Draw- go again until winner)
I- Imperial Walker; 20
C- Captain Thor (1 big boy sit up; 4 american hammers- in circuit)- 20
K- Killer Bees (bear crawl, broad jumps burpees) / Kraken Burpees- 10 of each burpee
S- She Hates Me (10 lunges/ 10 burpees/ 10 merkins; in circuit)
D- Lt.Dan; (1 squat; 4 alternating lunges- in circuit)- 10
A-American Hammers- 20
Y- Yurpees (clap merkin at bottom, tuck jumps on top) 10
Time left over- 7minutes…feeling lucky?
Dice ( I couldn’t find any actual dice before sound, so I found a child’s block dice #7)
So roll the dice and I decide the exercise
- 7 burpees
- 7 squats
- 7 groiners
- 21 flutter kicks (hard way)
- 7 imperial walkers
- 7 more burpees
- Had one or two more exercises but can’t remember
Finish with Squat Potato
COT:
Solo has a knee surgery upcoming on Friday, we pray the surgery goes smooth with no complications and a smooth/fast recovery (says 3 month he should be back to the Beatdowns),
Brackets are up for those looking to sign up, and the last day for T-shirt orders is coming up so get on it!
Happy St. Paddy’s all