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 6th/7th, consider the: Pee Dee Coalition 5K/15K Breaking Free Run on October 7th, 0900 https://runsignup.com/Race/SC/Florence/PeeDeeCoalition5K15KBreakingFreeRun
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