“Give me your Worst!”

AO: Furnace

When: 1-11-20

PAX: 13 [Sherpa, Chief, Road Rash, U-haul, Focker, Panther, Stu, Sweater Vest, Longboard, Prime, Spatzle, Ratatouille, Armstrong]

Q: Armstrong

Pre Beat Down: 2 Mile Run [Chief, Road Rash, Armstrong]

Disclaimer followed by a Mosey over to the surprise truck to get “supplies”

Dynamic Stretching [Butt Kickers, High Knees, Arm Circles, Leg Pendulums, Toe Touches]

Circuit [1 Stair Pass, One Block Pass, One Burpee Free Exercise, One Return Pass, Back to the stairs and repeat ]

Stairs:

  • Every Stair
  • Left Foot
  • Right Foot
  • Both Feet
  • Leap Frog
  • Backwards Bear Crawls

Stairs Partners:

  • Piggy Back
  • Wheel Barrows

Blocks:

  • Carry
  • Overhead Carry
  • Overhead Lunges
  • Double Block Carry
  • Zombie Block Carry

Burpee Free Exercise:

  • Half Burpee: Burpee up to Squat
  • Burpee to Tuck Jump
  • One Legged Burpee
  • One Legged Burpee with Skater
  • Mtn Climber Burpees
  • 180 Burpees

Return:

  • Bear Crawls
  • Inch Worm Walks
  • Crab Walks
  • Piggy Backs
  • Squat Walks [Half Forward & Half Backward]
  • Lungees
  • Bunny Hops
  • Jog Back to Furnace Field

Timed Sprints

  • 1 – Baseline [30 seconds]
  • 10 – Under the limit
  • 1 – Over the limit

[No time for Planks – catch you next time]

Count-a-rama, Name-a-rama, Anouncements[Monday 6pm OHSO annual meeting], Circle of Trust

Coffe-teria

Word of encouragement: Watch your thoughts as they become your words, watch your words as they become your actions, watch your actions as they become your character.

*Every Complaint results in a later consequence

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