Q: BlackDog (F3 New Bern)
PAX: Cuddy, Polyp, Peeping Tom
FNGs: None
COUNT: 4
Lots of sunshine and higher temps than the previous week had the Pax in the right frame of mind. YHC’s theme for today was mentally preparing for the Make America Burpee Again challenge coming up January 2025.
Warm-a-Rama
SSH 4CIC x20, 1 Burpee, Mosey to overhang
Cuddy Calf Raises x 10 per step, Cotton Pickers 4CIC x10, 2 Burpees, Mosey to Field House
Sun Gods, F&R, 4CIC x10, 3 Burpees, Mosey to track
High Knees/Butt Kickers 4CIC x 10, 4 Burpees
The Thang
EMOM for 5 minutes- Merkins: 2 Diamond, 3 Ranger, 4 Standard, 5 wide followed by EMOM for 5 minutes: 5 Burpees, 5 Jump Squats, 5 Iron Mikes (each leg). Run 1 lap
EMOM for 5 minutes- Merkins: 2 Diamond, 3 Ranger, 4 Standard, 5 wide followed by EMOM for 5 minutes: 6 Burpees, 5 Jump Squats, 4 Iron Mikes (each leg). Run 1 lap
EMOM for 5 minutes- Merkins: 2 Diamond, 3 Ranger, 4 Standard, 5 wide followed by EMOM for 5 minutes: 7 Burpees, Run 1 lap
Mosey back to parking lot.
Mary
various arm, shoulder and leg stretches
COT
YHC reminded the Pax about the MABA challenge. The challenge is not can you do it, the challenge is will you do it? YHC showed that within 60 minutes, the Pax could complete 100 Burpees, run a mile, complete over 200 Merkins, 50 Jump Squats and 90 Iron Mikes. YHC knows you can complete 5-7 Burpees with a rest of approximately 30 seconds every minute. So with a commitment of 15-20 minutes per day, we can knock out these Burpees and MABA!
Sign up to ring bells for the Salvation Army on December 21 (see Gander) and if there are no open time slots, come out anyway and join your fellow Pax. The more, the merrier!
Make 2025 the year you push yourself into new and difficult challenges. Remember, you are either accelerating or decelerating.
BlackDog