Burpee Free @ Epicenter

Location: Epicenter

PAX: Abacadaba, Baby Blu, Biofreeze, Tickle, Special K, Boucher, Fratelli, BenGay

Warmup (if any):

-SSH x 25

-Imperial Walkers x20

-Arm burner x20 each

-Little baby arm circles, Reverse little baby arm circles, front claps, overhead claps, Moroccan night clubs

-Cut the grass x 10

Mosey to pull-up bar and partner up.

The Thang:

Part 1 – Just Hanging Around for 5 minutes

          PAX 1 straight arm hangs while PAX 2 holds Al Gore. Switch when either gets tired. Rinse and repeat for 5 minutes.

Mosey to coupon cage and grab one coupon per pair.

Part 2 – DORA

          Cones set up at sideline, 15 yards out, 30 yards out, and 45 yards out. While work is being done at sideline, PAX 2 moseys to first cone, bearcrawls to next cone, and then moseys to fence and then moseys back to starting cone. After each PAX bearcrawled 3 times, we lunge walked 3 times each, and then crabwalked. Following cumulative work was being done at sideline:

                    -50 manmakers, 100 goblet squats, 150 BBSUs, 200 curls, 250 flutter kicks

YHC called time with about 8 minutes to go.

Part 3 – Plank and pull

          PAX lined up in a straight line and held a plank. Coupon started at the beginning. First PAX in line dragged the coupon under him to the next PAX. This continued all the way down the line and back. Once the PAX pushed the coupon, he performed 10 merkins. This was repeated twice. After each complete circuit, PAX did 25 LBCs OYO.

Recover was called, coupons returned, and we moseyed back to the flag.

Announcements:

Prayer Requests:

NMM:

-The new year is upon us. Set your goals now. Set physical ones. Set family ones. Set spiritual ones. Set ones that are attainable but not easily attainable. Continue to accelerate forward. The physical goal is F3250. Commit to 250 workouts of at least 30 minutes or more. They all don’t need to be in the gloom. But a vast majority should be.

-YHC shared 1 John 4:11, “Dear friends, since God so loved us, we also ought to love one another.” Showing love is the easiest thing to do. We make it difficult. When we encourage, we love. When we support, we love. When we do acts of kindness, we love. Commit to this every day.

Until next time,

BenGay