AO: ISLANDS
QiC: Sparky
Date: 09/17/2024
Title: Burpee Nation
Number of HIMs: 15
Amazon, Cardone, CPAP, Finkle, Flea, Flo, Joanna, Lady Chablis, Miss Bliss, Puff, Rapinoe, Red Ryder, Shake it, Wham-O
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSS
TTT
Arm Circles
Runners stretch into pigeon
Tha Thang:
We done the Scaled Down Version for time sake, but there were a few PAX that could have done the full version. Both are brutal! What I am most happy about is we had 15 PAX Tuesday morning and every PAX pushed themselves and pushed each other!!! This workout came off of the Sandlot APP.
• Run 400m before each set of burpees
• 20-1 burpees
It goes like this..
400m run, 20 burpees,
400m run, 19 burpees,
400m run, 18 burpees.
400m run, 17 burpees,
all the way down until you finish with a 400m run and 1 burpee
Total Reps = 220 burpees and 8k run
Expert: wear a weight vest 20/14#
Rx: as written
Scale: reduce the distance to 200m each set and/or do 20. 18. 16. 14. ete on the burpees.
COT:
Number-O-Rama
Name-O-Rama
Announcements:
GORUCK Events in October and November
Pledge
Prayer