A few Jax Pax showed up for a pre-workout Ruck Walk. A field trip out the beach for another ruck training has been thrown out there so maybe something in the near future will ensue
8 guys braved this seasonably cool and balmy morning for YHC’s birthday Q. Weather conditions: a chilly 55 degrees (which means break out the sweatshirts for us Florida folk). YHC decided to mix things up this morning with a martial arts inspired (mostly Bruce Lee really) warm-up.
- Enter the Dragon: squats with alternating punches x 20 IC
- The Game of Death: deep squats with alternating front kicks x 20 IC
- Fists of Fury: L foot Forward – jab, cross, jab, hook x 20 IC
- Fists of Fury: R foot Forward – jab, cross, jab, hook x 20 IC
- Riddick Bowe (has one of the meanest uppercuts around): alternating uppercuts x 20 IC
- Jump Rope: imaginary jump rope x 20 IC (some were even seen doing double unders & crossovers)
- Circle Burp: one round around the pax
DMC’s – Duckwalk, Merkins, Crawl Bears and Squats
- With cones about 10 yards apart: Duckwalk to the 10 yard line, 5 merkins, Crawl Bear back to the start, 5 squats
- Repeat with increasing by 5 reps each round, going up to 25 reps
Flap Jack Burpee 1/2 Pyramid
- With cones about 25 yards apart: Start at one end and run to the other side, perform 1 Flap Jack Burpee. Run back to the other end and perform 2 Flap Jack Burpees. Continue up to 10.
- This was supposed to be a full pyramid but after much mumble chatter, we ended up doing just 1/2 the pyramid up to 10 reps
Quarter Pounder (may also be known as the Royale w Cheese in Britain)
- 5 cones at 0 yards, 25 yards, 50 yards, 75 yards and 100 yards
- SPRINT to the 25 yard cone and perform 25 merkins, RUN backwards to the starting cone.
- SPRINT to the 50, then 50 squats and RUN backwards to the starting cone.
- SPRINT to the 75, then 75 mountain climbers and RUN backwards to the starting cone
- SPRINT to the 100, then 100 SSH’s and RUN backwards to the starting cone
Bear Crawl / Crawl Bear LINE of FIRE w/ Mucho Chesto
- With cones about 10 yards apart, the pax will Bear Crawl one direction and Crawl Bear the other. 5 selected pax will call down where the pax will perform 10 werkins. Continue through the other pax for 10 merkins, 10 diamonds merkins, 10 left-stagger merkins and 10 right-stagger merkins.
- Pair up for partner runs and 300 squats, 200 Big Boy Sit Ups, 100 Merkins
Praise report for Feud and Biiiiing for getting through their hospital recertification
- Feud – fall festival at church
- BB – Alyssa and her mortgage / home closing
- Pyro – friend who just got diagnosed with prostate cancer
- PUD – co worker that has some health issues with cancer
- Biiiiing – traveling with the family, girls first time on an airplane
Peace Out — PYRO