- When: 01/24/17
- QIC: Jumanji
- The PAX: Botox, Brief, SOC, SOD, Jumanji, Feud, Drone, Bowser (respect), Snuffy (respect), Big Bird, LIFO, Pyro
A dirty dozen gathered in the chilly gloom for the return of the R Factor. Thanks to Tim Kight and http://www.focus3.com/
Warm-up-
- 10 burpees OYO
- 15 peter parker IC
- 15 diamond merkins IC
- 10 jump squats OYO
Introduced the R Factor equation- E(event) + R(response) = O(outcome) and working on R Factor disciplines. Throughout the workout an R factor discipline was introduced with 15 full range merkins recovering to a fighting stance.
- R1- press pause
- R2- get your mind right
- R3- step up
- R4- adjust and adapt
- R5- make a difference
- R6- build skill
The Thang
The Crimson- 10 pull-ups run to light-post for 10 burpees, count down from 10 to 1 on each; stay with your partner and do good pull-ups
Reward for early finishers Big Bird and Pyro, Drone and Feud: run the loop until 6 is in
To the picnic area for the newly invented Benchpees (do a burpee next to a bench and squat jump onto the bench for the jump part) 10 Benchpees OYO
Little bit o Mary
- 25 flutter kicks IC (the man kind where you don’t use your hands under your ass)
- 25 LBCs IC
- 30 touch em heels IC
- 10 leg lifts OYO
Jack Webb 1 to 10 merkins and air presses; descending 10 to 1 jump squats and lunges
COT/BOM- prayers for out brothers OTC and SeatDown