The Perfect Count

Weds, Jan 6, 2021

The Compound

QIC: HT

PAX: Obadiah, Roddick, MajPayne

Warm up:

Fellowship jog around field, followed up with SSH, Windmills, Arm Circles, WMH, down dog, pick up sticks, bent supermans.

The Thang:

4 rotating stations

Round1:

Counter/timer: 15 burpees

25# med ball squat thrust toss

Dumbbell deadlift

20# med ball slams

Recovery lap

Round 2: Rinse & Repeat

Recovery lap

Round 3:

Counter/timer: 15 burpees

25# med ball curl, overhead press

Dumbbell lunges

20# med ball reverse toss

Recovery lap

Round 4: Rinse & repeat

Recovery lap

4 rounds of 10 burpees, led by each PAX

Perfect Count100 burpees each!

Mary:

20 cadence count flutter kicks and little baby crunches

CoT:

Keep up with burpee count for monthly challenge.

1 month until The Abominable Ruck Challenge

Prayers for our legislators on their historic day coming.