4.27.19 – Benchmark and then some?

Saturday was a beautiful day at the AO. With the promise of rain turning into snow later in the day, we were lucky enough to finish the workout dry! After the previous nights F2 activity (Dry City) our Q was a little concerned about the PAX turning up in full force, but everyone made it! We started out with some warm-ups of the usual Motivators followed by Tin Soldiers while we were hoping Jazz Hands would show up, but with no sign of him, we headed off to begin the workout.

  • Motivators from 7x
  • Tin Soldiers IC 20x

Thang #1: The Benchmark Workout (Navy PT Test)

Test consists of 2 min AYG Merkin, 2 min AYG BBS, and timed 1.5 mi run

  • 2 min Merkin
  • 2 min Big Boy Situps

It was at this point off in the distance, we saw Jazz Hands running towards us, so we waited to start the run until he got there.

  • 1.5 mi timed run

Posting results for posterity and accountability:

Here is the link to score the below reps:

Banks – 56 Merkins (70), 51 BBS (60), 11:22 1.5 mi run (75) – Score: 205/300 – 68.3%

Captain Crunch – 75 Merkins (90), 55 BBS (60) , 10:00 1.5 mi run (90) – Score: 240/300 – 80%

Archive – 52 Merkins (65), 53 BBS (60), 10:52 1.5 mi run (80) – Score: 205/300 – 68.3%

After the test, the PAX walked to the bottom of the hill and Archive left for “work” it was time to have more fun and get into Thang #2

Thang #2: Modified Route 66

The modification was run to the top of the hill, perform 1 burpee at the top, and run down the hill. Rinse and repeat adding 1 burpee each time until you complete 11 burpees at the top for a total of 11 laps on the hill and 66 burpees.

Thang #3: Cooldown

  • The cooldown consisted of Jack Webbs
    • 1 Merkin & 4 Overhead Claps
    • Increase by 1 Merkin and 4 OHCs each round
    • Finish with 10 Merkins & 40 OHCs

COR/NOR/COT:

Prayers for health of our families and bodies, focus on upcoming Birthdays/Anniverseries. Thankful for a beautiful morning.

3.30.19 5 Alive or 5 Alarm?

3 PAX Arrived in the gloom for a friendly Saturday Beatdown from yours truly. Banks (QIC), Captain Crunch, and FNG – Jazz Hands

It started the same as most Saturdays do with a

Warm-O-Rama:

7x Motivators

15x Tin Soldiers

From there our Q had a new routine that he wanted to try out on the unsuspecting PAX. There was some debate over the name of the Thang, originally the Q wanted to call it 5 Alive, but after it was over Captain Crunch suggested the name 5 Alarm. I will let you be the judge of what the final name should be.

The Thang:

*It should be noted that Captain Crunch was feeling particularly motivated this morning and decided to do the entire routine with a ruck on his back (respect!)

  • Run the short mile stopping at each lamp post until the Thang is complete
  • 1st Lamp – 1 Burpee
  • 2nd Lamp – 2 Burpees – this progresses up to the 5th lamp post and doing 5 Burpees
  • 6th Lamp – 5 Burpees, 1 Merkin – The Merkins increase by 1 until the 10th lamp post
  • 11th Lamp – 5 Burpees, 5 Merkins, 1 Star Jump – The Star Jumps Increase until the 15th lamp post
  • 16th Lamp – 5 Burpees, 5 Merkins, 5 Star Jump, 1 Squat – The Squats increase until the 20th lamp post
  • 21st Lamp – 5 Burpees, 5 Merkins, 5 Star Jumps, 5 Squats, 1 Dive Bomber – The Dive Bombers increase until the 25th lamp post
  • 25th Lamp – The routine culminates with 5 Burpees, 5 Merkins, 5 Star Jumps, 5 Squats, and 5 Dive Bombers
  • From there, run the rest of the mile

For those of you counting at home, that adds up to the following:

  • 115 Burpees
  • 90 Merkins
  • 65 Star Jumps
  • 40 Squats
  • 15 Dive Bombers

From there we went into

Thang 2:

A Modified Dora 1-2-3 featuring: 25 Burpees, 50 Pull Ups, 75 Merkins, 100 Squats

  • While one PAX was completing the exercise, one PAX ran up the hill and back whil the other performed a wall sit

COR/NOR/COT:

Prayers for Motivation, Safe Travels, Health of the Family.

Glad to have FNG Jazz Hands join us for the beatdown! Avon also came to join us all for coffeeteria.