11.2.19 – They Came, They Saw, They Conquered

*They came* – 5 PAX in attendance (Captain Crunch, Archive, Hot Box, Banks, TBTF)

*They saw* – A fun filled hour of physical achievement. We utilized the jogging paths starting out on the Archive mile and then worked our way around the inner loop (not sure if that route is named after anyone yet). The structure of the workout was to do a 2 minute light jog then stop and do 2 minutes AMRAP of a specified exercise and ending each stop with 5 burpees. Also if we were to pass anyone on the path we were to stop and do 10 mountain climbers. This only happened twice and it was the same person both times (she was just jogging the same route we were but in reverse)

The routine looked like this:

2 minute slow jog – Warmup – Motivators x7, Tin Soldiers x20

2 minute slow jog – Merkins (AMRAP in 2 minutes), Burpees x5 (We forgot the burpees on this set:))

2 minute slow jog – Squats (AMRAP in 2 minutes), Burpees x5 (We forgot the burpees on this set too :))

2 minute slow jog – Sprints (sprint distance/jog back) x3, Burpees x5

2 minute slow jog – Heavily Modified Bruce Lee Routine – We did 6 moves (listed below) x 30 seconds each (superset) x 2 sets (30 seconds rest between sets), Burpees x5

1 – American Hammers

2 – Leg Raises

3 – LBCs

4 – Heel Touches

5 – Crunchy Frogs

6 – 100’s

2 minute slow jog – Merkins (AMRAP in 2 minutes), Burpees x5

2 minute slow jog – Squats (AMRAP in 2 minutes), Burpees x5

2 minute slow jog – Sprints (sprint distance/jog back) x2, Boo-urpees x5 <– Shout out to @Noodles

We then moseyed back to the flag.

*They conquered* – Everything they saw! Great job gentlemen!

CoT:

Prayers for Jazz Hands that his knee feels better and doesn’t linger, safe travels for Gummi Bear and family (includes honorary PAX Gummi Worm), and that we be present and contributing at home.

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