AO: ao-the-bear
Q: Gemini-Pittsburgh , Valentine (Pittsburgh/shawshank)
PAX: Valentine (Pittsburgh/shawshank), Pyro, Bitcoin, BlackDog (F3 New Bern), Cuddy, Polyp, Gemini-Pittsburgh, Fivebelow
FNGs: None
COUNT: 8
A warm and foggy morning unfolded to a glorious gloom with a cadre of durable respect pax and some down range travelers. YHC is honored for the opportunity to Q with two biological brothers.
WarmO: SSH, spider dogs, 5 penalty burpees. Covered 5 core principles with a burpee after each. Mosey with blocks to the tree line which would be the stage for our work.
Strawberry: lunge walk to first tree do five never surrenders and run to the end tree and back to start. Lunge walk to second tree and five never surrenders and then run to end and back to start. Repeat to each new tree but do five burpees every time the five minute timer goes off. This was 15 minutes and 15 more burpees for a total of 25 so far.
Vanilla: partner up for farmers carry the length of the trees while partner follows then the farmer does 3 squat jacks, 6 merkins, 9 tuck jumps and catches up to the partner doing their carries. Switch back and forth for 10 minutes. Then five minutes of burpee burnout 30 seconds to do one burpee and then 30 seconds to do 2 and then 3 burpees and so on until you fail to complete the number. Hold squat or plank until all pax finished. Fivebelow made it to the 12 burpees round but with only 1 second rest was not doing 13 more.
Chocolate: reset to the tree line and murder bunny to first tree and do one burpee, murder bunny to second tree and do 2 burpees and so on up to five and then reverse murder bunny back towards start working back down on burpees. No one made it back to start.
Q: Gemini-Pittsburgh , Valentine (Pittsburgh/shawshank)
PAX: Valentine (Pittsburgh/shawshank), Pyro, Bitcoin, BlackDog (F3 New Bern), Cuddy, Polyp, Gemini-Pittsburgh, Fivebelow
FNGs: None
COUNT: 8
A warm and foggy morning unfolded to a glorious gloom with a cadre of durable respect pax and some down range travelers. YHC is honored for the opportunity to Q with two biological brothers.
WarmO: SSH, spider dogs, 5 penalty burpees. Covered 5 core principles with a burpee after each. Mosey with blocks to the tree line which would be the stage for our work.
Strawberry: lunge walk to first tree do five never surrenders and run to the end tree and back to start. Lunge walk to second tree and five never surrenders and then run to end and back to start. Repeat to each new tree but do five burpees every time the five minute timer goes off. This was 15 minutes and 15 more burpees for a total of 25 so far.
Vanilla: partner up for farmers carry the length of the trees while partner follows then the farmer does 3 squat jacks, 6 merkins, 9 tuck jumps and catches up to the partner doing their carries. Switch back and forth for 10 minutes. Then five minutes of burpee burnout 30 seconds to do one burpee and then 30 seconds to do 2 and then 3 burpees and so on until you fail to complete the number. Hold squat or plank until all pax finished. Fivebelow made it to the 12 burpees round but with only 1 second rest was not doing 13 more.
Chocolate: reset to the tree line and murder bunny to first tree and do one burpee, murder bunny to second tree and do 2 burpees and so on up to five and then reverse murder bunny back towards start working back down on burpees. No one made it back to start.
Mary: circle up for leg raises, scorpion push ups , shoulder taps, American hammer big bois and box cutters. A mosey to the end of the trees for five last burpees and a jail break sprint back to the flags.
Circle up
COT: humbled for the invigoration and dripping in sweat we counted off and shared some words of wisdom about being there for the man to your right and left.
Prayers for penny and butch and to be leaders in our spheres of influence.