Firehouse Run with Burpees
AO: Firehouse
When: 05/04/2021
QIC: Lightweight
PAX (9): Script Kiddie, Ace Ventura, Dunshire, Suarez, Lightweight, Lifelock, FNG/Tadpole, Pink Nightmare, and Snowman
Preamble:
Started some jams while waiting for 5:30am. Once that hit we took off to our regular spot with all 9 showing up on time.
Warm-O-Rama:
Warmup
15 SSH
15 Hillbilly
15 Weedpicker
15 Sungods
15 Reverse Sungods
The Thang:
We finished the warm up and everyone grabbed a coupon with the same warning as last time that they might not want to go to big since we would be running with them. I think they remembered the last time so they chose wisely. Once everybody had their coupon in hand we started the workout. While running with the coupons people had the choice of holding rocks over head, skull crushers, curls or anything else they could think of. I put in a new twist to the workout and added 5 (# of months) Burpees in the middle of each run. We mixed the runs up with walking and walking backwards. We finished at the same place we started and put our coupons back where we got them from and ran to the flagpole.
Run 2 min with 5 Burpees in middle of run
Jumping Squats 1 min
Run 2 min with 5 Burpees in middle of run
Scissors 1 min
Run 2 min with 5 Burpees in middle of run
break 18 seconds
Burpees 1 min
Run 2 min with 5 Burpees in middle of run
Freddie Mercury 1 min
Run 2 min with 5 Burpees in middle of run
Merkins 1 min
Break 18 seconds
Repeat
We finished with a O’Mary
Snowman – American Hammers
Script Kiddie – Stump Jumper
COT:
Ace Ventura did MOC
Script Kiddie did the 6th man.
We talked about our group meetup at NoFo, upcoming Alpha Convergence, and ended with a prayer request and finished with a prayer by Lightweight.