Burpees, Suicides & a hill?! D:

AO: The Furnace

When: 10/26/2019

PAX: Stu, Spatzle, Sherpa, Prime, U-Haul, Messi, Fine Print (visiting from Houston!), Ratatouille & Pink Gorilla

FNG: None

Q: Messi

Warm-o-Rama

Disclaimer

Mosey to field!

Short Run around the park

20x Side Straddle Hop IC
15x Merkins IC
~Stretch arms~

15x Squats IC
~Stretch legs~

15x Mountain Climbers IC
~Touch your toes~

15x Imperial Walkers IC

PAX assuming The Thang had already started…

The Thang

Burpees on the hill! PAX shockingly realizing this is The Thang
Sprint to the top – do 1 burpee. Come back down…

Sprint to the top – do 2 burpees. Come back down…

Keep this going until achieving 10 burpees!!!

~Hold a plank or help finish strong to the others~

10 count to recover from those darn burpees

Mosey to the school parking lot
20x Squats IC (hold the last squat for 30 secs)
5…4…3…2…1…
Sprint to the end 25% speed
15x Squats IC (hold for 30 secs)
5…4…3…2…1…
Sprint to the end 50% speed
10x Squats IC (hold for 30 secs)
5…4…3…2…1…
Sprint to the end 75% speed

PAX knew where this was going and what was coming!!!

5x Squats IC (hold for 30 secs)
5…4…3…2…1…
Sprint to the end 100% speed
15 count to recover from all that darn running…

Mary:

Each of the PAX provided a Mary exercise; however, a small challenge for them at the end was waiting.

Plank to Failure (PTF) – Researchers say 2 minutes planking is “excellent” – Due to eliteness of the PAX, we went to 3 minutes!
~Those that fail – Squats until the 3 minutes are up~

Count-a-Rama

Name-a-Rama

COT: Don’t forget to let those are you know how meaningful they are to you!

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