AO: WarTowne

When: 12/18/2021

PAX:

Number of Pax: 7

Pax Names: Camper van, Canoe, Farm Country, Green Mile, Lamb Chop, Sharapova, Walk Off,

Number of FNGS: 0

FNG Names:

QIC: Lamb Chop


Warm-O-Rama:

We ran to the football fields.

  • 20 SSH
  • 5 Weed Pickers
  • 10 Imperial Walkers
  • Sun Gods
  • Michael Phelps

Name of Workout: Sleep Deprivation

Set 1 of Exercises

  • We started by doing Burp-a-sides for the length of the Football field starting with one burpee at the 10-yard line and increasing by 1 burpee every 10 yards, totaling 55 burpees.
  • Then we Merk-a-sided back by doing one Merkin at the 10-yard line, and increasing by 1 Merkin, again totaling 55 Merkins.

Set 2 of Exercises

  • 50 Calf Raises, ran to the 50-yard line (2x)
  • 50 Squats, ran to the 50-yard line (2x)
  • 50 LBCs, ran to the 50-yard line (2x)

Set 3 of Exercises (1:4 Ratio)

  • (1) Merkin (4) Air) Raises
  • (2) Merkins (8) Air Raises
  • (3) Merkins (12) Air Raises
  • (4) Merkins (16) Air Raises
  • (5) Merkins (20) Air Raises
  • (6) Merkins (24) Air Raises
  • (7) Merkins (28) Air Raises
  • (8) Merkins (32) Air Raises
  • (9) Merkins (36) Air Raises
  • (10) Merkins (40) Air Raises
  • (11) Merkins (44) Air Raises
  • (12) Merkins (48) Air Raises

Set 4 of Exercises (1:2 Ratio) Kodiak Count (KC)

  • (1) Squat Jump (2) Bonnie Blairs (KC)
  • (2) Squat Jumps (4) Bonnie Blairs
  • (3) Squat Jumps (6) Bonnie Blairs
  • (4) Squat Jumps (8) Bonnie Blairs
  • (5) Squat Jumps (10) Bonnie Blairs
  • (6) Squat Jumps (12) Bonnie Blairs
  • (7) Squat Jumps (14) Bonnie Blairs
  • (8) Squat Jumps (16) Bonnie Blairs
  • (9) Squat Jumps (18) Bonnie Blairs
  • (10) Squat Jumps (20) Bonnie Blairs
  • (11) Squat Jumps (22) Bonnie Blairs
  • (12) Squat Jumps (24) Bonnie Blairs

Set 5 of Exercises

  • We ran to the 50-yard line and separated into 2 teams and played rock, paper, scissors.
  • The losing team of every round had to run to the 50-yard line and back while the winning team held a plank. This was followed by an Ab exercise as a group.
  • Ab Exercises
    • 20 Gas Pumps
    • 20 Big Boys
    • 20 Flutter Kicks (KC)
    • 20 LBCs
    • 20 One Plies

We were able to complete 5 rounds.

We finished by running back to the Shovel Flags and doing Pickle Pounders, while waiting for the 6th.

COT & BOM:

  • Prayed for good Health and Sleep. We prayed for everyone and their families to have a Merry Christmas.

A few takeaways:

  • When we played Rock, Paper, Scissors, we realized that the winning team had a more difficult exercise by holding a plank as for the losing team who had to run to the 50-yard line. The winning team should have just rested.
  • During Warm-a-Rama, KC was a little off due to sleep deprivation.

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