y =1.5x

Wed, Dec 13, 2023•The Den
y =1.5x
DATE: Wed, Dec 13, 2023
AO: The Den
Q: Hardcode
PAX (24): Humble Pie, Stall, Patches, Square, Bellicheck, Red Card, Trojan, Crop Fit, fng-Samwise, fng-Doggie Paddle, Bunyan, Pilate, Woodchuck, Payload, Caterpillar, Butter Knife, fng-Clifford, Drawsting, Double Down, Boomerang, Rapunzel, Destiny's Child, Lobstah, Hardcode
BACKBLAST:

Great day! Record turnout of 24 PAX and 3 FNGs!

 

Warma-rama:

Arm circles x 12 IC

Circle arms x 13 IC

Michael Phelps x 14 IC

 

Mosey to inner Den

 

Pullups Merkins Work Rest

(reps) (reps) (mins) (mins)

Round 1 10 20 1 1

Round 2 8 18 1 1

Round 3 6 16 1 1

Round 4 4 14 1 1

Round 5 2 12 1 1

Round 6 2 12 1 2

Round 7 4 14 1 2

Round 8 6 16 1 2

Round 9 8 18 1 2

Round 10 10 20 1 2

Total 60 160 10 15

 

Rest/Work Ratio: 1.5

 

Move to pavillion:

 

Air squats x 25 IC

Lunges (hard way) x 26 IC

 

Mosey to flag

 

Flutter kicks x 30 IC

Imperial Walkers x 30 IC

 

Penalty burpees (one for each pax present) x 24

 

COT: prayer for M's (medical and work related), Fridge (health), praise for new pax and HIM

 

Thanks for following my lead