AO: The Rig
QiC: Gates
Pax Count: 6
Pax List: Buttercup, Chemical Bond, Frizzle, Gates, TBR, Vertigo
FNG Count: 0
Downrange:
YHC celebrated 49th bday today. That meant a lot of 49 reps to welcome 49 trips around the sun.
Warm up:
49 SSH, Don Quixote, Imperial Walker, Merkins, Mountain Climbers, Bear Squats, Arm Circles, Neck Circles, stretch
The Thang:
First 49
4 minutes 90 seconds burpee squat ladder: 1 Squat, 1 Burpee, 2 Squats, 2 Burpees….keep going adding 1 additional count each round until time called; i know, it’s 5 minutes 30 seconds, but we have to stick with a theme
Second 49
7 rounds of Sevens on the tennis courts (start at sideline of tennis court 1 and perform exercise to far sideline of tennis court 2 where 7 burpees were done and then back to the sideline of court 1 performing exercise listed)
- run , 7 burpees, Bernie Sanders
- Bear crawl, 7 burpees, crawl bear
- Lunge, 7 burpees, reverse lunge
- Hop right foot, 7 burpees, hop left foot
- Crab walk, 7 burpees, backwards crab walk
- Broad jump, 7 burpees, broad jump
- Karaoke, 7 burpees, karaoke opposite
Third 49
3 rounds of: 7 pull-ups & 7 merkins , + 7 pull-ups or merkins to round out to 49 total reps
Fourth 49
Four minute 90 second plank-o-rama.
All kinds of planks that lasted way too long: high plank, right hand high, left hand high, low plank, side plank (right an left), low plank with right leg/left leg high, back to high plank and finish with flutter kicks
CoT:
Prayers for continued recovery of Frizzle’s M from procedure, prayers for continued health for Vertigo’s M’s pregnancy, prayers for those not with us and those traveling; thanksgiving for community of PAX
Naked Man Moleskin:
BCRAW (pronounced ˈba-kraw) backwards crab walk