You Will Feel the Bern

/in /QIC:

Great to be back in the gloom.  It’s been quite some time.  Pax rolled in along with some fog, and off we went.

PAX: Bernie, DOA, Full House, Snap

EC: Bernie, Full House

FNGs: None

Warm Up: 4-Corners:

Mosey to bottom of ramp – SSH X 10 IC

Mosey to top of ramp – Hillbillies x 12 IC, Good Mornings x 12 IC

Mosey to opposite side – Squats x 10

Mosey to bottom – Dips x 20

Mosey to bottom of ramp

The Workout: Suicide Tabata

Marked off 3 distances on the ramp (roughly 20 yards apart) for suicides.

  • Run to first point (cone) and back and do 5 burpees
  • Run to second point (trash can) and back and do 10 star jumps
  • Run to third point (cone) and back and do mountain climbers until everyone returns (this was pretty much Snap every time).

Started with the suicides above and then performed 8 rounds of 20sec exercises and 10sec exercises.  There were 4 sets of these with the suicides above in between each set.  Definitely felt the ‘Bern’ in this one.

Set 1: 8 times non-stop

  • Merkins – 20sec
  • Planks – 10sec

Suicide run

Set 2: 8 times non-stop

  • Squats- 20sec
  • Squat Hold – 10sec

Suicide run

Set 3: 8 times non-stop

  • Plank w/ Shoulder Taps- 20sec
  • LBCs – 10sec

Suicide run

Set 1: 8 times non-stop (alternate legs each round)

  • Static Lunge- 20sec
  • Lunge Hold – 10sec

Mosey to the basketball court for Mary.

Mary:

V-Up-Tucks x 15 IC

Frog Sit-ups x 15

Announcements: F3 Christmas Party

T-Claps (Recognition): DOA making his first morning workout

Prayer: Pilgrim’s dad and Crab Legs

Grateful to lead!

Bernie, Out!