5 Core Principles and Disclaimer were shared with the Pax on a brisk (36 degrees!) and clear morning in the Winn-Dixie Land AO. A baker’s dozen of pax then commenced the pursuit of sweat in spite of the OAT (outside air temperature)…
Warm-up: Mosey around the parking lot with high knees, butt kickers, nur, karaoke, and toy soldiers. With that complete, it was time to do this thang…
Hidden seamount (burpee ladder):
9 long swimmers, 1 burpee (MOT=4 lunges)
8 long swimmers, 2 burpees (MOT)
7 long swimmers, 3 burpees (MOT)
6 long swimmers, 4 burpees (MOT) etc.
1 long swimmer, 9 burpees (MOT)
10 burpees! (Turn back the way you came, MOT)
Work back down to 9 long swimmers, 1 burpee. (100 total burpees for the sequence)
Wild Kingdom (4 corners):
Duck walk to the next corner, 10x Hello Dollies
Bear crawl, Batwings (20x fwd arm circles, 20x bkwd arm circles, 20x seal claps, 20x ovhd claps)
Frog jumps, 10x flutter kicks (4 count)
Crab walk, 10x Carolina Dry Docks
7s drill: 6 big boy sit-ups, 1 merkin; etc.
MoM: 15x Crunchy Frog (AirWolf), 15x burpees OYO (Chilipepper), 10x “this leg pushing thing that PTs make folks do” (Fireball), 5x burpees OYO (Stagecoach “I like round numbers”), something from Goob that I waited to long to try to record, 15x jump squats (Cavallino)
FYI, the MoM brought total burpees for the beatdown to 120.
CoT:Announcements — 1/25 2nd F @ Oak and Stone UTC, 6ish; 1/29 Sarasota Farm Bureau Clayshoot – info on slack and Trump is organizing an F3 group; 1/31 Chilipepper will lead a “last day of the month” Burpee-palooza @4:30 in the Winn-Dixieland gloom; 2/5 Gridlock’s Superhero 5k event; 3/12 Raider Run;
TaPs for: Praise for Papa Smurf vow renewal! Prayers for Posh’s family, particularly his M and mom as this was the 2nd Anniversary of his dad’s passing and his father-in-law has now been diagnosed with cancer and outlook sounds poor; Stagecoach’s brother-in-law and the family as he continues to recover from a heart attack (only 49 years old).