QIC: Apnea
PAX: Hitchhiker, Endo, Dillio, Belding, Cheesehead, Grouper
Quick Disclaimer and F3 core principles were delivered
Quick Announcement is Good Morning Burpees in effect. PAX are to wish anybody passing by Good Morning and if they reply with a Good Morning, PAX are to do 5 burpees no matter where they are. Shout out to all other PAX if in different area around loop.
No time to waste so we got straight to it with a mosey around the dog park and tennis courts back to the basketball court for the following
WARMUP
SSH X 15 IC
Windmills X 10 IC
Frankensteins X 10 IC
Tempo Merkins X 10 IC
Mountain Climbers X 10 IC
Today’s beatdown brought to you by Bill Murray.
All PAX performed 10 burpees, 10 Squats, 10 Big Boy Sit-Ups, 10 Merkins followed by 1 lap around the dog park and tennis court. Then 10, 10, 10, 10 of the same exercises and another lap. Then 10, 10, 10, 10 of the same exercises and another lap ….. kept repeating (like Groundhog’s Day) until 10 rounds completed. PAX made it through about 7 – 9 rounds. With about 45 seconds, YHC called for circle burp with high knees for about three rounds.
A jogger responded twice in the middle of the beatdown so all PAX did 10 extra burpees in the middle of the beatdown.
Approximately 70-90 reps of each exercise (80 -100 burpees) completed with at least 2 miles of mosey.
Great work by all PAX pushing themselves to complete the rounds and pushing their brothers to finish.
COT
Prayers to Waterboy and his family
Prayers to those PAX who are pushing themselves to prepare for the upcoming Grow Ruck and half marathon
Prayers to those PAX DR or recovering from injuries.