AO: The Grove
When: 12/02/2024
Number of Pax: 37
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Old Maid
Introduction
With some freezing temps I wanted to keep the PAX warm with a ladder workout I’ve modified from a beatdown I did in Louisville, KY a couple of summers ago. This involved 0 running but a lot of Burpees!
Warm-O-Rama
Arm Circles – IC x 10
Imperial Walkers – IC x 10
Chumbaburpee – SSH during the song Tubthumping by Chumbawamba and do a burpee each time they say “I get knocked down, but I get up again”.
The Thang
We started with Round 1, then before moving to Round 2 you had to go back from the bottom and start over each time you were progressing to the next round to work your way up the ladder.
We worked through Mary to get as many rounds done as possible.
| Round | Reps | Exercise |
| 12 | 60 | Calf Raises |
| 11 | 55 | LBC’s |
| 10 | 50 | American Hammers |
| 9 | 45 | Rocky Balboas |
| 8 | 40 | Mountain Climbers
(each leg = 1/2) |
| 7 | 35 | Chest Press |
| 6 | 30 | Bent Over Rows |
| 5 | 25 | Skull Crushers |
| 4 | 20 | Curls |
| 3 | 15 | Hand Release Merkins |
| 2 | 10 | Thrusters |
| 1 | 5 | Burpees |
Circle of Trust
CoT
“I asked for strength and God gave me difficulties to make me strong. I asked for wisdom and God gave me problems to solve. I asked for courage and God gave me dangers to overcome. I asked for love and God gave me troubled people to help. My prayers were answered.”
Many of us are going through difficulties, problems and dangers to help us be stronger, wiser and more courageous. But sometimes we need a push from our fellow man to help get us through hard times.
I’m asking for each of you to reach out to 3 people and check in on them. One person outside of F3 (friends/family), one person in F3 not here this morning maybe that you haven’t heard from or seen in a while, and one fellow PAX here this morning.
Naked Man Moleskin
Thank you to Napster for having my 6 as I normally am the Site Q at the Grove, but it’s been a while since I’ve Q’d there. Thank you also to Zimmer for the hot coffee on a very cold morning.