Burps Before Broga…bro

AO: Nirvana

When: 2024-09-21

QIC: PushBack

PAX (10): Buckshot, Dosido, Groundhog, No-See-Um, Shazam, Shortcake, Special K, Tank, Tumbleweed

Warm-O-Rama:

Sun Gods, Ham-stretch

The Thang:

The Good Shoulders
  • Cinder Curl-Ups -20 (AC slow pace)
  • Cinder Skull Crushers -20 (AC slow pace)
  • Slow down pop up M'ericans -20 (AC slow pace)
  • Cinder Overhead Press up -20 (AC slow pace)
The Run Cycle
  • 1 Burpee
  • Run 100M and 2 Burpees
  • Run 100M and 3 Burpees
  • Run 100M and 4 Burpees
  • Run 100M and 5 Burpees
The Bad Abs
  • Cinder V-Ups -20
  • Flutter Kicks -20 (AC slow pace)
  • Box Cutter -20 (AC slow pace)
  • Cinder Lunge Twist -20
The Run Cycle
  • 2 Burpees
  • Run 100M and 4 Burpees
  • Run 100M and 6 Burpees
  • Run 100M and 8 Burpees
  • Run 100M and 10 Burpees
The Ugly Legs
  • Cinder Thrusters -20
  • Cinder Squats -20 (AC slow pace)
  • Blockees -10
The Run Cycle
  • 3 Burpees
  • Run 100M and 6 Burpees
  • Run 100M and 9 Burpees
  • Run 100M and 12 Burpees
  • Run 100M and 15 Burpees
Broga Strong 15 mins focused stretch yoga.  Focused on shoulders, lower back, and legs

COT:

Discussed the virtues of Quiet Leadership Notification: 10/26 at Nirvana Ruck Challenge; House of Cherith 10K Challenge 10/6-12.  See signup here COT: Prayed to let God speak through us in word and actions  

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