I love Fridays, and love that I get one every single week! There is no better way to start the weekend than getting smoked (in a positive way) on 4/20. That’s what YHC set out to do with 8 other PAX this a.m.
In full disclosure, YHC was about 30 seconds late and had 7 PAX waiting on my arrival. One PAX was later than I was. What is ironic, is that the guys that hung out over suds last night all beat me in. TClaps to UncleScrooge for organizing a 2nd F.
Coming in hot with a shovel plant, disclaimer, and warm-up. SSHs, Arm Circles, and Squats to begin to silence the mumblechatter. It would get serious soon.
The thang:
4-20s
Basically, this was as descending ladder set up starting at 20 and decreasing by two each round of Burpees, Squats, C-Crunches, and Merkins, with two auxiliary exercises tossed in for fun.
Here’s what went down:
- Round 1- 20 Burpees, Squats, C-Crunches, and Merkins then 20 SSHs and twenty bear crawl steps away from the starting point. Mosey back to the starting point and plank for the six.
- Round 2- 18 Burpees, Squats, C-Crunches, and Merkins then 18 SSHs and eighteen walking lunges away from the starting point. Mosey back to the starting point and hollow body hold for the six.
- Round 3- 16 Burpees, Squats, C-Crunches, and Merkins then 16 SSHs and sixteen backward lunge steps away from the starting point. Mosey back to the starting point and iron cross hold for the six.
- Round 4- 14 Burpees, Squats, C-Crunches, and Merkins the 14 SSHs and fourteen lunge steps away from the starting point. Other side lung back to the starting point and iron cross hold for the six.
- Round 5- 12 Burpees, Squats, C-Crunches, and Merkins then 12 SSHs and twelve broad jumps from the starting point. Mosey back to the starting point and air chair hold for the six.
- Round 6- 10 Burpees, Squats, C-Crunches, and Merkins then 10 SSHs and twelve crab walk steps from the starting point. Mosey back to the starting point and plank hold for the six.
- Round 7- 8 Burpees, Squats, C-Crunches, and Merkins then 8 SSHs and 8 power skips from the starting point. Mosey back to the starting point and “six inches” for the six.
- Round 8- 6 Burpees, Squats, C-Crunches, and Merkins then 6 SSHs and 6 power skips from the starting point. Mosey back to the starting point and “six inches” for the six.
- Round 9- 4 Burpees, Squats, C-Crunches, and Merkins then 4 SSHs and 4 lunge walk from the starting point. Mosey back to the starting point and quick step holds for the six.
- Final Round-2 Burpees, Squats, C-Crunches, and Merkins then 2 SSHs and Sprint to the end and back. Active recovery for the six.
- Note: somewhere in the middle I started playing music. Also, that is 110 burpees off of the 475 debt. Lastly, I realize that this was more of a 5-20 since we SSH hopped each time, but it didn’t work with my theme so I’m takin
Next: we did the “Bodies” song…merkins and donkey kicks and planks and fun!
Last: 3 MOM
COT: Circled up and prayed for wisdom, guidance, and peace over the burdens we carry has husbands, fathers, sons, and life in general.
Moleskin: 2nd Annual Weenie Roast Birthday Extravaganza has been postponed to next Sunday!
SYITG!
-Flo