Conditions: 72 F Humid
Warmup:
SSH x 25
Imperial Walkers x20
SSH x 10
Sir Fazio 20 forward/20 reverse
Burpee OYO x8
The Thang:
Happy Birthday Ethel Workout. QIC’s grandmother inspires the PAX on her 83 birthday. PAX started the workout in the center of a 6 pointed star circuit. Two person teams ran to a star point, performed prescribed exercise, and then returned to the middle point to perform 10 WW2 sit-ups. Then they rotated to the next star point until all exercises for that round were completed.
Round 1 Exercises:
- Partner wheel barrow (30 yards)
- Burpees x8
- Pullups (on shelter beams) x10
- Burpees x8
- Heavy bucket carry around outer perimeter of traffic circle (60lbs)
- Burpees x8
Round 2 Exercises:
- Partner carry (30 yards)
- Burpees x8
- Hanging knee-up crunches (on shelter beams) x30
- Burpees x8
- Heavy bucket bent over rows (60lbs)
- Burpees x8
Round Exercises: (running out of time, no sit-ups this round)
- Burpees x8
- Burpees x8
- Burpees x8
After round 3 PAX headed back to the flag for a little Mary. Since Mary was the center of attention this morning and we had already done 120 WW2 sit-ups. She just wanted to wish Ethel a happy birthday. PAX completed 3 more burpees and one to grow on to complete a total of 84 burpees during the 45 min workout.
Announcements:
Farm, Agoge, New site starting up on Fridays at Joyner Park
Spartan Race
911 Stair Climb
Prayer Request:
Lifting each other up before the Lord.
