AO: Echo Chamber - Saturday

When: 01/29/2022


Number of Pax: 11

Pax Names: AirWolf, Flash, Lobstah, Mrs. Doubtfire, Radar, Replay, Sir Wallace, SnapShot, Spartan, Steel,

Number of FNGS: 1

FNG Names: Crabgrass

QIC: Sir Wallace

The BackBlast:

46F and clear windy – 5 core principles and disclaimer announced, welcomed FNG…

Warmaroma: Easy Mozy run to BB court then circle up for exercises:

1 minute invisible jump rope

10 walk-out Merkins IC

10 Heels to heaven IC

10 Imperial Walkers IC

10 merkins IC

10 hillbilly walkers IC

The Thang: Partner up for DORA

100 shoulder taps

200 long swimmers

300 mountain climbers

(Partner runs to fence and back then both do 5 dry docks each on each swap)

When both finished,  hold planks and or squat holds until the six is in.

Main event!

Finally 100 burpees for time challenge:

Pax count / record time for their partner.

12 minutes allotted for first round of burpees – one pax counts up to 100 reps and records time for partner. Next: 12 minutes for 2nd round allowing for the remaining pax to complete their reps

When both finished,  hold planks and or squat holds until time is up.



Clay shoot today, SuperHero 5K next Sat.

Praises/Prayers: welcome FNG Crabgrass for breaking through his comfort zone by posting before work on a Saturday!

Prayers for our pax and families we try to do the right thing even when it’s the hard thing.

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