When: 9/27/17

QIC: CDC

The PAX: Kingpin (RESPECT), Dizzy, Swan (RESPECT), Thriller, Fender (Welcome, Little Tony, Monkey (running), Kat (running), Flanders, Belding (RESPECT), Spam (RESPECT), Ginger, Milton, Big Worm, CDC (QIC)

Conditions:   71 degrees F, gloomy

The Thang

Disclaimer

Warm-up

SSH x 20 4CT IC

Mountain Climbers x 20 4CT IC

Flutter Kicks x 20 4CT IC

Protractor

Imperial Walkers x 20 4CT IC

Through the Tunnel x 20 4CT IC

Little Arm Circles x 10 Frontward 4CT IC, x 10 Backward 4CT IC

Merkins/Knerkins (thanks for the audible Big Worm!) x 10 4CT IC

 

Mosey to Hoppa’s Yard

 

Burpee/Big Boy Blackjack: Start on longside of Hoppa’s yard. Perform 1 Burpee – run to other sideline – perform 20 Big Boy Sit-ups. Run back and do 2 Burpees. Run back for 19 Big Boy Sit-ups. Repeat until you do 20 Burpees and 1 Big Boy Sit-up. Always adds up to 21 – BLACK JACK!

Rounds Completed:                        #Total Burpees                    #Total Big Boy Sit-ups

1                                                          1                                              20

2                                                          3                                              39

3                                                          6                                              57

4                                                          10                                           74

5                                                          15                                           90

6                                                          21                                           105

7                                                          28                                           119

8                                                          36                                           132

9                                                          45                                           144

10                                                       55                                           155

11                                                       66                                           165

12                                                       78                                           174

13                                                       91                                           182

14                                                       105                                         189

15                                                       120                                         195

16                                                       136                                         200

17                                                       153                                         204

18                                                       171                                         207

---

19                                                       190                                         209

20                                                       210                                         210

 * Since there were questions throughout about how many burpees and BBS were being done, here is a breakdown of the total number PAX did depending on the number of rounds they were able to complete. The line shows where the highest performing PAX were at when we had to stop early due to time.

 

Plank-o’rama: High, One Arm (R, L), High, One Leg (R,L)

 

COT

BOM: Dizzy

 Moleskin

No laminated weinke and I still made it! Glad we got a chance to finish up casino morning. I figured that merkins and LBCs were just too easy for our PAX. That’s why I decided to kick it up a notch with burpees and big boy sit-ups. Though we couldn’t finish, I think everyone got a decent number of reps in to get the heart rate going a little. Thanks for letting me lead you today brothers!

Prayer Requests

• Prayers for our country.
• Prayers for Mr. Rogers and his family.

Announcements

• If you’re not running Ragnar Trail October 6^th/7^th, consider the: Pee Dee Coalition 5K/15K Breaking Free Run on October 7^th, 0900 https://runsignup.com/Race/SC/Florence/PeeDeeCoalition5K15KBreakingFreeRun