Name-O-Rama: Goldberg, Grasspacth, Pop tart, Superdave, Hong Kong Phooey, Stuffed crust , Runoff , Old Bay and Postal
Warm-Up-Gig: 20 SSH IC
while we waited on an unnamed pax to make it to the circle
The Thang That Surely Happened: Burpee Mile Routine 48 burpees, 1 mile run. Done as 12 burpees, run 1/4 mile x 4
But it felt so good we went to 100 burpees
Bear crawl ring of fire
Combines exercises we have all come to love/hate. Circle up around shovel flag. Begin by bear crawling around in circle until Q says stop. Upon stopping, first Pax completes 10 merkins while other Pax plank, then next pax in line completes 10 merkins while other pax plank. Keep going around until all pax have completed the 10 merkins. The suck factor greatly increases the more pax you have (longer planks). Do as many rounds as time permits, or really until Q is smoked
Six Pack Routine 1 pull-up, 5 merkins (11's style but with 6's). Once at 5 pullups 1 merkin, go back down to 1 pull-up, 5 merkins
Hurricane Hoe downs
Circle of Trust: Prayed for Men!
Announcements: Reindeer run
And night run in Dec
Ugly sweater conv.
Rainy ,cold yet perfect morning for a good old beat down.
Date of Beatdown: 2019-11-15
Name-O-Rama: Grasspacth, Mudslide, Goldburg and Postal.
Warm-Up-Gig: Bone The Fish Warmup jus sc m back x xx Find a parking lot with spaces "facing" each other and without concrete "stops". Start on the first set of lines by shuffle right, sprint up to the next line, shuffle left. Rinse and repeat for 4 lines then switch to karaoke for 4 lines, then back pedal/sprint for 4 lines. Repeat a few times to get the blood flowin a Nmb b. A
TTT In Cadence x 20
Old Man Windmills in Cadence x20
LBAC Fwd and Rev 20 total
The Thang That Surely Happened: Six Pack Routine 1 pull-up, 5 merkins (11's style but with 6's). Once at 5 pullups 1 merkin, go back down to 1 pull-up, 5 merkins
Blimps Circuit 5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats. Rinse and repeat as needed. Can be done to cross a field or lot
Circle of Trust:
* It does not matter how slowly you go as long as you do not stop. Confucius.
* Failure will never overtake me if my determination to succeed is strong enough. ..
Announcements: Christmas Conv 21st
Coffeteria to follow