9 Pax including Q gathered on this brisk morning to sharpen ourselves physically while at the same time ringing in the New Year with a little 20-16 workout. It went a little something like this:
Before we moseyed to the warm-up, we started off with 10 Burpees OYO just to knock off the chill and get the lungs acclimated to the chilly air. We then moseyed over to the work site for the following:
Warm – A – Rama
20 – Side Straddle Hops
16 – Windmills
20 – Hillbillies
16 – Sun gods
20 – Prayer Squats
16 – Crabcakes
10 – Burpees OYO (the second half of our 20 Burpee set)
After the warm-up, each man moved to one of six stations positioned around the fountain in front of the Jamestown Library. They were to complete each station that consisted of the two exercises, first of which had 20 reps and the second had 16 reps. Once they completed the superset, they ran up the stairs of the library, then down to the street, and back to the station to complete the second set of the superset. Once again, after completing the superset, do the run again. Continue around the stations until time is called. The stations were as follows:
STATION 1:
20 – BLOCK SQUATS
16 – Derkins
Sprint to Curb
20 – BLOCK SQUATS
16 – Derkins
Sprint to Curb
STATION 2:
20 – BOX JUMPS
16 – PRISONER GET-UPS
Sprint to Curb
20 – BOX JUMPS
16 – PRISONER GET-UPS
Sprint to Curb
STATION 3:
20 – BLOCK CURLS
16 – CAROLINA DRY DOCKS
Sprint to Curb
20 – BLOCK CURLS
16 – CAROLINA DRY DOCKS
Sprint to Curb
STATION 4:
20 – MERKINS
16 – OVERHEAD TRICEPS EXTENSIONS with BLOCKS
Sprint to Curb
20 – MERKINS
16 – OVERHEAD TRICEPS EXTENSIONS with BLOCKS
Sprint to Curb
STATION 5:
20 – MT. CLIMBERS (double count)
16 – OVERHEAD SHOULDER PRESS with BLOCK
Sprint to Curb
20 – MT. CLIMBERS (double count)
16 – OVERHEAD SHOULDER PRESS with BLOCK
Sprint to Curb
STATION 6:
20 – STEP UPS (10 each leg) with BLOCK OVERHEAD
16 – LT. Dans
Sprint to Curb
20 – STEP UPS (10 each leg) with BLOCK OVERHEAD
16 – LT. Dans
Sprint to Curb
The PAX did a great job pushing hard and most got through all but one of the stations before time was called for Mary, but before we left the site, we did 8 Burpees OYO. We then moseyed back to the shovel flag for Mary’s.
6 MOM’s
20 – LBC’s
16 – Weezy Jeffersons
20 – Freddy Mercury’s
16 each side – Cindy Crawfords
20 – American Hammer
The PAX finished with 8 more Burpees OYO, the second half of the set of 16.
Announcements:
- Q’s needed to keep it fresh and mix it up. Please volunteer!
- 2nd F – Potent Potables – 5:30pm until, Wednesdays, Come join us!
- Bring an FNG!! Let’s spread this thing throughout Jamestown and on into High Point.
COT: I took us out praying for His vision for our lives to be the best Men that we possibly can be!
As always, Men, it is a pleasure to work along side you guys!!
-Prophet
PAX: Prophet
QIC: 01/04/16
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