TC and Lego are so dependable for the standard
At 5:30 we all did something like this
Warm Up
Mosey to cirlce up-side straddle, IST, Windmill, carrot puller, mountain climber, merkins
Thang:
Took a lap then
30 merkins, 30, squats, 30 dips, lap
25 merkins, 25, squats, 25 dips, lap
20 merkins, 20 squats, 20 dips, lap
some planked and some really fast guys like Kosar and Uncle Ricoe did a round of 15
Find some wall, peoples chair with air press 30 in cadence
praying mantis 20 in cadence
people's chair with air press 20 in cadence
praying mantis 15 in cadence
5 burpees cause Qbert got the Pax to stop the Praying Mantis early
Mosey and get some blocks and partner up
I gave some instructions which were confusing, apparnetly 7 years later and I am still learning some of the lingo.
Partner 1 runs partner 2 does exercises and flip (DORA)
200 Curls, 150 situps, 100 skull crushers
Mosey back to the cars. Finish up with some REM End of the World. Start in the Al Gore and every time they sing end of the world do a burpee.
The real stuff:
Kosar has stepped up to take the MQ of The Mighty Oak. It was a pleasure serving as MQ of the MO for just a few days over 2 years. Great Pax and fun AO. It seems Kosar will be including more burpees at the Oak as we fell way short of the 100 he hoped for. We have a good start on the calendar for him but sign up to Q or if it is your first time co Q with someone. Lego had a great anouncemnt about the step up workout on 11/11 (Veterans day) for Chad-the Chad 1000X. Also, see if you get a friend to join you for the Operation Sweet Tooth 8k this Saturday. Prayers up for our veterans and those serving to help and protect us.
Its the end of one chapter and the start of a new one-its not the End of the World