- When: 04/20/24
- QIC: Extinguisher
- The PAX: Tron, Updraft, Skies, Heist, Bruiser
6 Pax posted to the Fort to celebrate this YHC last day if 53 yrs. around the sun. Decided to come up with 53 exercises Tabata style 1 minute on 21 seconds off. Coupons(Cindy, Sandy’s and jumpropes) required. Played R & B music from childhood days(Saturday’s chore day no play until chores are done in music played in background)
Warmorama
SSH x 21
LBAC x 10 FWD/ BWRD
Don Quixote x 10
Reacher x 10
Willie Mays Hayes L<>R
Hip Flexor stretches L<>R
The Thang: Tabata 1 min 21 secs rest(21 is day of BDAY)
- Squats w/ coupon
- Overhead press
- Jumprope
- Penguin crunch
- Mtn Climbers
- Seal Jacks
- Plank
- Bicep Curls
- Skull Crushers
- Calf raises
- Fire Hydrants 30 sec R/ 30 sec L
- Bent over row
- R side plank
- L side plank
- Chest Press
- Froggers fwd/back
- Crab Cakes
- J/O Burpees
- Apollo Ohno
- KB swings
- Sumo squats
- Alpos
- Front Raises
- Man makers
- Side steps w/ band
- Monster walks w/ band
- Mike Tysons
- V ups
- High knees
- Lt. Dans
- BBSU
- T Merkins
- KB swings
- Sandbag toss
- Jumprope
Time ran out but looks like I was able to get to my number turned around.
COT
Counterama
Nameorama
Announcements: Convergence 4/27 and Swamp Thang 5/4
Prayers
Pledge