When: 1/9/23                            

QIC:  CDC

The Pax: Frodo, Bionic, Sharpie, Dunkin’, Yogi, Wee Man, CDC (QIC)

Conditions:   A balmy, slightly damp 50 degrees

The Thang

Disclaimer

Warm-up

Little Arm Circles x 10 4CT IC (Forward/Backward)

OH Claps x 10 4CT IC

Forward Claps x 10 4CT IC

SSH x 10 4CT IC

Mountain Climbers x 10 4CT IC

Mosey to Rumble Hill

Hill Work

Partner A runs to target point at bottom of Rumble Hill, performs 10 squats, returning to launch point while Partner B does 4 x 4s (Burpee into 4 merkins then 4 mountain climbers, rinse and repeat.) Flap jack x 3 rounds. More 4 x 4s for the six!

Mosey to back of school.

*Oh look…there’s Wee Man…materializing out of the darkness!

*Since everyone loved the Bataan Death March…here comes the….

Bataan Death Crawl

A combination of Catch Me If You Can and a traditional Bear Crawl. The last person drops and does 5 Burpees, while the rest of the Pax Bear Crawl in a line (circle) around the parking lot.  After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5

Burpees, while the (former) last guy continues on to the front of the line to resume bear crawling.  Continue until all Pax have performed a set of Burpees.

Mosey to 4 Corner Street

Indian Run:  Staying in line…stop at corner for:5 burpees

Rinse and Repeat until back to start point

Mosey back to the proximity of the flag’s location.

South Carolina Hold ‘Em

Grab your weight:

Overhead Hold w/ block

Bear Hold (Bear Crawl position…just…don’t…move!)

Air Chair

Boxcutters (Holding weight above the head)

Protractor

*Rinse and Repeat x 3 rounds (confession time…I forgot about Air Chair the 1^st round)

COT

BOM:  CDC

Moleskin

Thanks for letting this old PAX lead you today brothers.  I’ve been reminded that I’m Captain of the Smoky Mountain Relay team coming up in April.  Since that also means I have to run in it, I guess my workout routine is going to be increasing dramatically this year.  I also miss you guys…thanks for welcoming me back.  You’ll probably be seeing more of me than you’d like soon enough.  My sincere hope is that in the next 48 hours, the answer to the question at the top of the BB is…EVERYWHERE!

Announcements/Prayers

• Daddy/Daughter Dances are coming…plan accordingly.  Talk to Sharpie for more questions.
• QSource Lunches every Friday
• Prayers for Yogi’s daughter’s health
• Prayers for Mr. Rogers’ Wife