AO: UNDERGROUND
QiC: Cheddar Biscuit
Date: 07/20/2023
Title: Burpees
Number of HIMs: 16
_Not Registered, Anvil, Betty Crocker, Bogey, Cheddar Biscuit, Coffee Bean, Door Jam, Falcon9, Fro-Zone, Honker, R-12, Skinny Dip, Swashbuckler, Tutti Frutti
Number of FNGs: 2
Name of FNGs: Elmer,
WarmOrama:
Welcomed pax from SEVEN different AO’s to the gloom.
Great showing today.
UPPER BODY:
– Michael Phelps
– Plank, right hand up, then left hand up
– dove through, went back on the heals a couple times
LEGS:
– Runner stretch, preacher, butterflies
– Triple T
Tha Thang:
Simple Tabata style workout. 1 minute of work, 35 seconds of rest. BUT before you rest, goal was to knock out 5 burpees.
This turned into a constant workout with no rest in between besides the time to walk to the next zone. Modified to 3 burpees on the second round through.
1. Sumo squats
2. UG merks
3. Gnomes
4. Skullcrushers
5. Dead lift
6. Frenchie Merks
7. Squat Thursters
8. Curls
9. Bonnie Blair’s
Finished out with the can of whoop yo’ behind. With 16 pax this was rough.
COT:
Sasquatch- 29 July
Food for thought (as I sit here and eat my lunch)
1. Importance of the After Action Report: Whether it’s the best workout you’ve ever led, or the absolute worst, there is an opportunity for improvement. This applies to way more than just leading a workout.
2. We start out each workout with a disclaimer that we we are not professionals. Embracing that in life is what points us to the cross and reminds us how much we are really in need of a savior.
“The Gospel is this: we are more sinful and flawed in ourselves than we ever dared believe, yet at the very same time, we are more loved and accepted in Jesus Christ than we ever dared hope.” – Tim Keller