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Yogurt Celebrates BDay With 55 Burpees; Fanny Pack Leads TBD

Yogurt led eight PAX for a non-stop workout centered around 55 burpees. Fanny Pack led seven PAX for some 11’s and more…

Warmup: Mosey to amphitheater, spread out for 11/55 burpees. I asked Go-Gurt to help me account for our five sets of 11 burpees.

Stop 1: Amphitheater

  • Ledge for dips, greenway downslope for derkins
  • 55 dips and 55 derkins, completed in five sets of 11

Stop 2: Picnic shelter area: 11 burpees to make it 22/55

  • Mosey to tennis court area: Needed a break from burpees, so we did ab work in sets of 55

Stop 3: Top of Ivan lot: 11 burpees to make it 33/55

Stop 4: Bottom of Ivan lot: modified Red Barchetta

  • Sets of 55 SSH, 45 Mtn climbers, 35 something else at the top
  • 55 curb step-ups at varying paces at bottom

Stop 5: Top of Ivan lot for 55 more burpees to make it 44/55

Stop 6: Tennis courts for 11 more burpees to make it 55/55!

 

TBD Led by Fanny Pack

Round 1: Ivan lot: Sevens with burpees and alternating lunges

Round 2: Amphitheater: Step ups, squats, irkins, dirkins, dips, several rounds of BTTW and People’s Chair

Round 3: Tennis courts: Ascending ladder to 11 of Jack Squats (squat replaces air press) with sprints in between

Mary: Combined Masters and TBD. Lots of ab and core work in sets of 55 or 28. We did not stop until 0615.

Prayer requests: Fanny Pack’s daughter, who is overcoming stomach-bug-type illness, but seems to be slow recovery.

Announcements: Yogurt turns 55, nothing major

Q Source “Preparedness”

“Preparedness” qsource topic last week was key for me this morning.  Encourage everyone to check the source out on F3nation.com if you haven’t yet. It was great to lead you guys and welcome 28 men including 2- FNGs. Randy(China Grove) and Jeff Toke (Centerfold)

Warm Up:Jog around courts

20 ic SSH, 15 ic good morning, 10 each ic hillbilly  and imperial walkers, 10 gazing arm circle forward and reverse ic, 6” extended arm pulses ic
The Workout:count off and partner up. Each group grabbed a medium rock and met at end of lot

Alarms was the exercise of choice

A(arms) p1-curls/triceps p2 -bear crawl50yds Switch

L(legs) p1-goblet squats p2 -alternating lunges 50 yds Switch

A(abs) p1-wwII w/rock p2-peter Parker’s 20 IC Switch

R(run) p1- run around courts p2-sprint to end of lot and backward run to start. Switch

M(merkins) 20- paddy cake merkins, p1-20 diamond merkins p2- 20 wide merkins Switch

S(squats) p1-squats, p2- 5 shuffles , burpee 50 USA and back.  Switch

Mary: Fedex volunteered to take on Mary

lbcs, pickle pounders, homer to marge, low slow flutter, 6”, 45degree hold, 90 degree hold, American hammers, windmills, and 5 burpees oyo.

Announcements: new slack channels for triathlon s, rugged maniac(price increase Friday) run/bike/run event next week(Matt, Randy mentioned this but I don’t recall how to sign up, more details would be great if you talk to him)

take me care of the women in your life this Thursday. They may say they don’t want anything but don’t buy that!!!

Prayer:Shredder speedy and full recovery. Guidance in our marriages and relationships to keep them strong.