QIC: Apnea
PAX: DBA, Hitchhiker, Grouper, Seltzer
YHC planned a mostly Christmas themed beatdown and even arrived ahead of time as per the eastern standard time zone (and not AST).
WARMUP
All veterans were present, quick disclaimer was given, and we started with a warmup of.
SSH X 20
Frankensteins X 10 IC
Tappity Tap Taps X 10
Baby Arm Circles Forward X 10 IC
Baby Arm Circles Reverse X 10 IC
Overhead Claps X 10 IC
Merkins X 10 IC
Mosey to the Field of Pain Pavilion for the first ten days of Christmas or at least YHC’s attempt to do so which quickly turned into an audible as I couldn’t follow my own plan.
1 Minute of High Planks
2 Minutes of Elbow, Left and Right Side Planks
3 sets of 3 Merkins, 4 Dips, and 5 Jump Lunges
2 sets of 6 Pendulum Lunges (HW), 7 Shoulder Taps (HW), and 8 Jump Squats
2 sets of 9 Crunchy Frogs
To the wall for single wall squats where each PAX counted 5 seconds twice switching legs after each count.
Over to the playground for a Morning Call at 5 pull-ups per PAX while other PAX did 5 push-ups in cadence with the pull-ups. (Technically missed a 11 rep exercise)
Over to the sidewalk for 12 Burpees
Mosey out of the Field of Pain gate to the lake path for Indian Run to the east and then north until we got to the first gateway for 2 sets of 13 Squats, 14 Plank Jacks (HW), and 15 Mountain Climbers (HW).
Continue Indian run to the next gateway for a set of Bruce Lees
Continue Indian run to the bridge where we alternated between 20 walking lunges (EW) and 20 Duck Walks Steps.
Mosey from the end of the bridge to the Field of Pain gate closest to the pool and back over to the courts for some burpees until 615. YHC turned on Breathe by Fabolous and all PAX did 1 burpee for every breathe said in the song. We got through at least 30 burpees before 615 hit. The full song will have 42 burpees or 1 burpee every 6 seconds.
Great job by PAX.
COT
Prayers for all those PAX DR, that may be going through tough times, and all that couldn’t make it today.