Pax: Chickenhawk (QIC), Captain Planet, Defect, Forest, Preach
Conditions: 45 degrees
Warm up:
1 lap around the track
Merkins x10 IC
Side straddle hip x10 IC
Squats x10 IC
Imperial walkers x10 IC
Little arm circles x10 IC
The Thang:
Shock and awe
10 burpees
9 burpees
8 burpees
… to 2 burpees
10 burpees for the last set
For a total of 64 burpees.
Preach did an extra burpee expecting 1 to be the last set, but we finished with a solid 10 rep final set
Dead Hang Pull-Ups. (with partner if needed)
• Hang from swing set for 10 count and do a pull-up.
• Repeat for 5 reps and switch partners.
• x2 for total of 10 reps each pax.
4 corners around the track
5 drydocks
10 merkins
15 squats
20 flutter kicks
Running backwards on the curves
Rinse and repeat
21s
In unison PAX does 2-count side straddle hop and counts reps 1-5 out load. Reps 6-21 are all mental and everyone must stop together at 21. If anyone stops early or goes over Q has PAX perform penalty workout of Q’s choice
Defect was the only pax to perform an extra rep, as a penalty we did a 100 yard sprint with 10 merkins
Circle of trust
Name-o-Rama
BOM: Chickenhawk
Pledge
Moleskin:
Be in prayer over forest and chickenhawk as they travel to Honduras next week. Also pray over Captain Planet and his M, they have both been fighting a cold and Lindsay has has an ear infection. Thanks to the guys who helped move the piano at church. It was a big help. Looking forward to seeing y’all next week
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