YHC put out the challenge to set a record for number of PAX at The Range with 20. Unfortunately, we were not successful but 13 strong PAX came out to put in work knowing there were burpees on the horizon. It was a comfortable 69 degrees and the rain stopped just before go time at 0530.
DISCLAIMER
PRAYER
COP
PAX mosey to the upper parking lot where we circled up, completed the disclaimer and warmed up.
SSH from 10.
Through the tunnel(IC) to 10
WMG – slow 10 count to each side
Little Baby Arm Circles – (IC) 10 in each direction
THE THANG
YHC has a bad habit or reputation of seeing a routine and thinking “that looks awful! We should try that as a Q”. Today’s Q is no different other than I ran through it first. We all have a love/hate relationship with burpees. When I read an article about a 20-minute burpee workout I immediately thought that sucks but I have to try it. The great thing about burpees is regardless of your fitness level, they still provide a good butt kicking workout. The workout is modifiable. Various modifications of the burpee were explained to the PAX from removing the merkin to doing a hand release merkin with a tuck jump.
20 minute burpee EMOM: Every minute on the minute complete 5 burpees. Remaining time is used to recover. Some PAX opted for a short lap around the parking lot. As with every EMOM, it sounded easier than it was. Hats off to all PAX for pushing themselves. 100 burpees in 20 minutes.
For the next evolution, PAX moved to the grass for an introduction to Captain Thor. This workout is a combination of WW2 sit ups(Capt America) and American Hammers(Thor). For every WW2 sit up, 4 American Hammers were completed. Exercises performed as a group on YHC command.
Rep count started at 1:4 and ended at 10:40. Our cores will thank us later
Mosey back to the lower parking lot for COT
MARY
CIRCLE OF TRUST
PRAYER
Moneypenny – injured back, prayers for quick recovery
Chum – mother is sick. Continue to pray for them
MOLESKIN
“Complaining about a problem without proposing a solution is called whining”
There seems to be a lot of whining in society today. From politics to every day life there seems to be a lot of finger pointing and blaming for problems. We’ve all known or know someone that would still complain even if they were handed a million dollars. Do not become one of those people! I admit there are times when crap happens that we don’t like. I’m just as guilty as the next guy to complain about it. This is natural and normal but don’t let it consume you. Once you’ve griped about it, roll up your sleeves and get to work moving forward.
ANNOUNCEMENTS
Our numbers have been great across the region and new PAX almost daily. Keep the EH on guys and get them out in the gloom. If you haven’t seen someone in a while, reach out to them today and check in. Offer a word of encouragement and see what you can do to help them.
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