Date: 2024-12-16
AO: thepatriot
Q: Summit
PAX: bogey, Strange Brew, Lazlo, Rim Fire, Bone, Smokey, Anchorman, Wedding Singer, Boardwalk, Couch Potato FNGs: None
COUNT: 11
WARMUP: All in IC SSH, Imperial Walkers, Hillbillies, WMH, Cherry Pickers, Downward Dog, WGS, Cobra Kai
THE THANG:
– Ricky Bobby (400 M) to background music Sammy Hagar, “I Can’t Drive 55”. Every time PAX hears “55” drop and do a burpee. – Tabata Set 1 (20 secs work, 10 secs rest)
– Alternate Sgt. Foley’s (from Officer & Gentleman) coupon overhead presses while running in place & – Blockee
– 11’s to 55 yard line from end zone
– End zone….10 cactus jump squats with coupons to 55 yard line…1 merkin – Then….9 cactus jump squats….2 merkins
– Til….1 cactus jump squat and 10 merkins
– EC: Q played “My Shot” from Hamilton and every time heard “shot” drop and do 3 burpees – Tabata Set 2 (20 secs work, 10 secs rest)
– Alternate Mucho Lego (Bonnie Blairs + Squats) &
– Blockees
– Ricky Bobby (400 M)
– Escalating 5’s
– Murder bunny to 5 yard line and do 5 coupon plank jacks and repeat at every 5 yards – 10 yard line = 10 plank jacks…
– 15 yard line = 15 plan jacks….etc etc till….
– 55 yard line = 55 plank jacks
MARY: American Hammers, Flutter Kicks
ANNOUNCEMENTS: If someone wants to Q on Christmas (which is on December 25th this year…..:man-shrugging:) then reach out to Strange Brew. Boardwalk and Summit co-Qing birthday beatdown on Friday….a couple of respect guys with some stuff to prove perhaps.
COT:
YHC kicking off birthday week..turning 55 on Friday. Beatdown including lots of variations of 5’s and 55.
In the Hebrew alphabet the letter Hei (ה) has the meaning of God’s Grace as it is shaped like an open hand. The number 55 means double grace according to some Biblical scholars.
As YHC embarks on this milestone….blessed by the gift of double Grace and the ability to continue to make changes in life particularly regarding parenting adult children and the transition to peer/friendship. Looking forward to the next 30 years!
Thanks to the PAX for joining this morning. YHC is blessed by this group.
Tags: thepatriot, bogey, Strange Brew, Lazlo, Rim Fire, Bone, Smokey, Anchorman, Wedding Singer, Boardwalk, Couch Potato
F3 The Capital 