QIC: Nano
The PAX: Zeus, Snooze, Citrus, Roddick, and CableGuy, Old Bay (FNG)
WarmUp: SSH, Cherry Pickers, Windmills, Down Dogs, Michael Phelps
The Thang: The PAX started with a fellowship jog over to the long hand railing leading to the soccer field. We jumped over and back the entire length of the railing.
The PAX then made their way to the track and partnered up. For each team, one partner ran the track clockwise, the other ran it counterclockwise. Where ever they met up, they performed an exercise. The excerises were done as a latter, as follows:
- 5 burpees, run
- 5 burpees, 10 Bonnie Blair’s, run
- 5 burpees, 10 Bonnie Blair’s, 15 air squats, run
- 5 burpees, 10 Bonnie Blair’s, 15 air squats, 20 merkins, run
- 5 burpees, 10 Bonnie Blair’s, 15 air squats, 20 merkins, 25 mountain climbers IC, run
- 5 burpees, 10 Bonnie Blair’s, 15 air squats, 20 merkins, 25 mountain climbers IC, 30 flutter kicks, done!
With over 20 minutes left on the clock, YHC lined the PAX up on the end line. They didn’t know it at the time, but YHC was waiting to hear the first prediction of what we were going to do next and did it. Expecting to hear sprints, or lunge walks, or shuttle runs, etc. But apparently YHC has a reputation for doing burpees and the “burpee century” was the first thing I heard. So, we set out doing 1 burpee/yard the entire length of the field. To maintain a good pace we had a timer going, 10 yard (i.e., burpees)/minute. Ten minutes later we were done.
MARY: Flutter kicks, air squats, LBCs, and big boy sit ups.
F3 The Capital 