QIC: Apnea
PAX: Belding, Cricket, DBA, Dillio, Grouper, Lohan, Petey, Smoggy, Vanellope
On a 50 degree morning, 10 PAX braved the weather to come out for a beatdown at The Ranch (plus another 7 at The Boneyard). Quick five core principles and disclaimer. Typically this is where YHC says lets mosey but instead switched it up with the warm up.
WARMUP
SSH X 20 IC
Frankensteins X 10 IC
Imperial Walkers X 10 IC
Baby Arm Circles Forward X 10 IC
Baby Arm Circles Reverse X 10 IC
Seal Claps X 10 IC
Squats X 10 IC
Now it was time to mosey, everyone in a single file for Indian run towards the main roundabout but heading down Nature View a little bit. Plan was to complete one full cycle of an Indian run but YHC had to loop everyone back towards the main roundabout before we got too far down nature view. At the roundabout for the start of today’s fun.
100 Squats OYO
10 Burpees
Al gore or plank for the six
90 Big Boy Situps
10 Burpees
Al gore or plank for the six.
Short mosey to the corner of LLR blvd and Sunlake blvd for
80 Freddie Mercuries (HW)
10 Burpees
Al gore/plank for the six
In order to break up the next set a little which was 70 Merkins and 10 Burpees, YHC (struggled to) do some mental math during the burpees. All PAX ran to the second light pole going north on sunlake, did 20 Merkins/3 Burpees, ran back to the first light pole for 20 Merkins/3 Burpees, ran to the second for 20 Merkins/3 Burpees, and then finally back to the first light pole for 10 Merkins/1 Burpee.
Once all PAX were finished, YHC called out for a mosey back to the traffic circle to the other PAX’s confusion. Clarified back to the main roundabout for:
60 Mountain Climbers
10 Burpees
Al gore/Plank for the six
Next set was 50 leg Raises and then 10 Burpees but YHC called an audible to do
25 Leg Raises, 5 Burpees, 25 Leg Raises, 5 Burpees
Once all PAX were done, mosey back to the courts for a set of High Plank/Low Plank.
Starting in High Plank, first PAX counted to 10, then all PAX went to low plank where the next PAX counted to 10. Repeated until all PAX had a turn for almost 2 minutes of planks.
10 more Burpees
Next set was 30 Reverse LBCs plus 10 burpees
With about 2 minutes left, we did 20 Carolina Dry Docks plus 10 burpees
YHC may have let the beatdown go to 5:15:55 so all PAX could complete their last 10 burpees.
We almost complete the full list of exercises with the exception of 10 Supermans.
Great job by all PAX
Some of the PAX questioned if YHC was angry about something with all of the exercises but that’s my secret, I’m always angry.
COT
Prayers for our brother in F3 Kenya as he goes through some financial hardships in raising money for the school fees of the orphans he supports.
Prayers for those in attendance, DR, or recovering from injuries