Birthday Beatdown

Preamble:

5:15. No FNGs. Modify as needed.

Warm-O-Rama:

• Quick Mosey around the parking lot, shuffle left, shuffle right, bernie sanders, high knees, butt kickers, circle up
• Weed Pickers, SSH, World’s Greatest Stretch, Baby Arm Circles
• Tabata = Mtn Climbers for 20 seconds / 10 second low plank. Repeat for 3 rounds.

The Thang:

Round 1 – Tabata Time!

• PAX performed 3 exercises with the cadence as follows:
  • 20 seconds of merkins / 10 seconds rest
  • 20 seconds of jump squats / 10 seconds rest
  • 20 seconds of mosey / 10 second
• PAX completed 8 sets of the above

Round 2

• Mosey to the left of the main field, line up on the brick wall
• More Tabatas! 3 total sets, 5 exercises this time, 30 seconds of work, 10 seconds rest
  • Mtn climbers
  • Air Squats (not to be confused with “squats” or “air chair”)
  • Bonnie Blairs
  • Lunges
  • Never Surrenders
• QIC changed a few exercises for sets 2 and 3

Round 3

• PAX completed a messy 2 lapped Indian Run. Not our best but fun none the less

Round 4

• On the brick wall, Q called for a ladder of sorts
  • Bernie across the field, 5 burpees, mosey back, 10 dips
  • Bernie across the field, 10 burpees, mosey back, 20 dips
  • Bernie across the field, 15 burpees, mosey back, 30 dips
• Step Ups for the 6

Round 5

• QIC wanted another Jack Webb. Not sure why but the PAX have been enjoying the old JW lately.
• 2 quick sets of Mary at the end

COT:

PRAYERS

• Cheneral – wife is having her surgery 3/9. Pray for speedy recovery
• Spandex – family friend going through Chemo
• Wika Wika – new kidney!! Pray he heals up and his body takes it well
• Manchester – knee surgery
• Shiner – lots of injuries among the PAX
• Delicious – interview today! New job potential

ANNOUNCEMENTS

• Dreamer – wife is starting a FIA at ERP on Wednesday 3/9. Pass the word to the ladies

Naked-Man Moleskin:

I turn 31 on 3/6 and this was such a fun way to kick off the celebrations! Grateful for each of you, your friendship, your encouragement, and your camaraderie. I pray for you often.

If you can Dream it, you can do it.

Dreamer