Date: 2025-04-21
AO: ao_tar_pit
Q: DQ
PAX: Panhandle, Tortuga, Oompa, Big Mac, LeMond
FNGs: None
COUNT: 6
WOR:
– SSH
– Goofballs
– Arm circles
– Abe VIgodas
– Copperhead squats
– Copperhead merkins
Thang 1:
PAX compete against each other, finishing a set of exercises as fast as possible. Once one PAX finished, everyone else stopped and reported their rep count. In general the first to finish was rewarded with 10 sandees and the PAX with the lowest rep count earned 5 sandees (towards the end, we’d take one extra guy to work on the sandees). Everyone else ran the hamster wheel. Repeat with the next exercise. The PAX performed this pattern with the following exercises: – 40 burpees
– 40 hand release merkins
– 40 block jump squats
– 30 burpees
– 30 hand release merkins
– 30 block jump squats
– 20 burpees
– 20 hand release merkins
– 20 block jump squats
Thang 2
Sandbag relays and EMOMS. PAX split into two teams for a relay-ish event. One PAX from each team starts at the top of the hill with a sandbag and completes the following – Carry sandbag down the hill
– 5 sandees
– Carry sandbag back up the hill
– Drop sandbag and run down the hill
– 10 burpees
– Sprint back up the hill
While that is happening, the remaining PAX are doing an EMOM workout. We rotated through the following minute routines which all included 5 burpees (which quickly went down for most PAX) and 12 reps of an exercise: – 5 burpees / 12 thrusters
– 5 burpees / 12 uneven merkins
– 5 burpees / 12 2-is-1 bonnie blairs
– 5 burpees / 12 coupon swings
– 50s plank
:
When a PAX finishes their relay portion, they swap out with a team member doing the EMOM. WInners and losers of the relay didn’t really matter because my team lost. However, we were able to get 15 minutes of EMOM work in and finished all together with planks.
Moleskine:
Pray that your kids would be surrounded by leaders and friends who would encourage them towards a life that honors God.
COT:
Tags: ao_tar_pit, Panhandle, Tortuga, Oompa, Big Mac, LeMond
F3 Wheaton 