“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