QIC : Cricket
Pax : Grouper , Belding , Seltzer , Chowdah , Apnea
Arrived three minutes before the scheduled start time, I was surprised to find only two pax on Thursday morning beatdown, anticipating a larger turnout. Seltzer arrived promptly after setting up the coffee station , and we kicked off the warm-up with the small group. Just as we were about to start our Mosey, Chowdah and Apnea joined in, injecting fresh energy into the session to kick start THANG .
Warm up: SSH X15 , Frankenstein X 12 , Tempo Squats X12 ,Tappity Tap Taps X 12
OYO : Merkins X10 , Squats X 10 , Burpees X 3 and BBS X 10
The THANG : MBBS (Merkins,Burpees,BBS,Squats)
Mosey towards the roundabout circle on Nature View Drive. Each participant grabbed a line, commencing with one Merkin. After completing the initial Merkin, the challenge was to bear crawl to the next line and increment the Merkin count by one. This sequence continued until pax reached their starting line.
Repeated same pattern at around about circle on Long Lake Ranch Blvd , starts with Squat and Lunges to next line and increase Squats count by 1 at each line. Back to first round about , Starts with burpee and Duck walk to next line and burpee count up by 1 , back to second round about Starts with 2 BBS and Crab walk to next and increase BBS count by 2 at each line and mosey back to court.
Abs:
At court , all Brucelee exercises with increments of 12 .
12 Leg Raises , 24 LBCs , 36 Dying cockroaches,48 flutter kicks , 60 Freddie Mercuries and 72 American Hammers.
11s :
Merkins and Squats – starts with 10 Merkins and run to the end of the court 1 Squat and repeat for count of 11 .
Burpees and BBS – starts with 10 BBS and run to the end of the court 1 Burpee and repeat for count of 11 .
6:15 bell rang when we were in second round of Burpees and BBS.
Felt great to post first BD with Q this year, great support from all the pax .
Announcements:
F3 Convergence at Fort De Soto Park this Saturday 01/13/2024 at 7 AM.
COT :
Prayers to all Pax and All the best to Splinter on his 100 miles run this weekend.