delphi A Bleepin’ Good Time

Date: 2024-10-29
AO: delphi
Q: Rocket
PAX: Ashe, K-Pop, Nano, NOAA, Peanuts, Pop Fly, Rambler, Sunny, Toolbox FNGs: None
COUNT: 10

WARMUP:
THE THANG: Bleep Test (aka Pacer Test) variations

Pacer test audio file (beep every 8 seconds or so…time between beeps shortens each minute). Complete the distance or reps before the next beep plays. If you miss 2 consecutive beeps, you’re out and need to go into a static hold of some sort. Once everybody is out, move on to the next exercise.

Exercises:
20 yard run
2 pushups
4 sit-ups
3 squats
1 burpee

MARY: none
ANNOUNCEMENTS: grunt and social event upcoming
COT: cherish your friends and family

Tags: delphi, Ashe, K-Pop, Nano, NOAA, Peanuts, Pop Fly, Rambler, Sunny, Toolbox