Burpees & Leg Day

9 Pax braved the gloom at The Fighting Yank this morning to push the rock.  All seasoned vets here so light disclaimer given.  I don’t think I’m an idiot, but you probably are if you follow me…

Warm Up:

No time allowed for a warmup today, lets get moving and get warm.

The Thang:

Modified Bataan Death March: AKA: Merkin Catch Me If You Can Indian Run…A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Merkins, while the rest of the Pax mosey in a line. After completing the Merkins, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Merkins, while the (former) last guy continues on to the front of the line. We completed 1 plus some change miles of this in a nice loop around Belmont. Everyone enjoyed being the last man at least 8 times.  Good work by all Hims completing the run on schedule in 12 minutes!  Nothing better than being on time!

Finished our jog/mosey up at the football field for to continue the workout.  Up next YHC planned some good old fashioned burpee work to help prep the Gashouse pax for the upcoming burpathon!

Burpee Pyramid: 100 burpees in 10 minutes.  10 sets of burps started on each minutes with any time left over as rest.  Did sets of: 8, 9, 10, 11, 12, 12, 11, 10, 9, 8.  Mumble chatter was pretty low for this, but that was probably more due to lack of breath than lack of want to chatter.

Next up 4 rounds of exercises followed by a lap around the track.  Each round consisted of 6 minutes of exercise.  Following rounds were completed non stop with any rest noted.

• Round 1: (Really started to feel the burn in the first squat hold here.  Lots of mumble chatter and YHC had to have the pax raise the hands above their heads on the hold to keep people for cheating)
  • Squat for 30 seconds, hold low squat for 30 seconds
  • Squat for 40 seconds, hold low squat for 40 seconds
  • Squat for 50 seconds, hold low squat for 50 seconds
  • Squat for 60 seconds, hold low squat for 60 seconds
• Round 2:
  • 45 seconds of Merkins, 15 seconds rest
  • 45 seconds of Merkin hand release, 15 seconds of rest
  • 45 seconds of Merkin hand lift, 15 seconds of rest
  • 45 seconds of right side plank, 15 seconds of rest
  • 45 seconds of left side plank, 15 seconds of rest
  • 45 seconds of shoulder taps, 15 seconds of rest
• Round 3: (Since we had some pax from other AOs visit today, YHC had different pax introduce themselves during the rest periods)
  • 45 seconds of side straddle hop, 15 seconds rest
  • 45 seconds of seal jacks, 15 seconds of rest
  • 45 seconds of plank jacks, 15 seconds of rest
  • 45 seconds of side straddle hop, 15 seconds of rest
  • 45 seconds of seal jacks, 15 seconds of rest
  • 45 seconds of plank jacks, 15 seconds of rest
• Round 4: (YHC gave the pax the option to repeat round 1 or round 2.  I was surprised pax chose round 1 from all the mumble chatter we had the first go around)
  • Squat for 30 seconds, hold low squat for 30 seconds
  • Squat for 40 seconds, hold low squat for 40 seconds
  • Squat for 50 seconds, hold low squat for 50 seconds
  • Squat for 60 seconds, hold low squat for 60 seconds

Finished up last lap around the track and moseyed down the hill to the flag to finish out!

Pledge

Announcements:

• P200 is 3 weeks away and we are still looking for a van if anyone knows of one we can borrow.
• Day of service.
• Frisbee golf on 11 March.
• Burpathon on 29 April
• Mud run on 20 May

Prayer Request:

• Top Hats family & father

Thank you all for the opportunity to lead and for continuing to push the rock with me!