The Torch – 10/16/18

24 PAX and 2 FNGs (welcome Skeeter and Gus Bus) got better and fought through a Bernie, Burpee, Merkin beat down.

Right out the gate in cadence we did 20 merkins, 20 Ray Lewis, 15 M.Phelps

We then Mosey’d with butt kicks 75 yards then did in cadence 15 mountain climbers.  We continued the mosey with high knees for another 75 yards up a hill and then 15 mountain climbers.  And this is where the fun begins.

We made a run to Bernie hill which consisted of dropping and doing 4 Burpees at every other light pole, 32 in total.  We partnered up when we reached the hill and did a Dora exercise of 100 merkins/200 squats, one partner does merkin/squat other partner runs backwards up the hill.

After Bernie hill we went back to where we started the Burpees but this time at every other light post we did two burpees.  The kicker was at every post we increased the merkin of each burpee from 1 – 8.  PAX appeared a little tired after this so we decided to rest the upper body.

We found a wall where we did a good wall sit, then performed donkey kick offs.  First set of 5 holding 5 on the wall, set of 10 and then 5 again.  PAX loved this one.  We then mosey’d back to the Flag.

We attempted to do Burpee broad jumps but cars were in the way so we finished with a 7 set of Jack Webbs and 30 LBCs.

Great job men!

 

The Torch – 7/3/18 – Pull ups? Yes we do Pull ups

WARM UP – Willie Mays, Little Baby Arm Circles x 30, Kick backs for 25yds, 10 Side Straddle Hope, High knees for 25yds, 10 Side Straddle Hops, Karaoke both legs 25 yards

 

MAIN WORKOUT – Run 25yds 10x Burpees, Run 25yds 20x Mountain Climbers, Run 25yds 10x Squat Jumps, Run 25yds 20x Merkins, Plank wait for all to finish.

Mosey 600yds to Playground.

20x30x40 of Pull ups, Box Jumps, Merkins.  LBCs for 30x while waiting.

Mosey 600yds back to field.

Run 25yds 7x Burpees, Run 25yds 14x Mountain Climbers, Run 25yds 7x Squat Jumps, Run 25yds 14x Merkins, Plank wait for all to finish.

Mosey 600yds to Playground.

10x20x25 of Pull ups, Box Jumps, Merkins.  LBCs for 30x while waiting.

Mosey 600yds back to field.

COOL DOWN – Kick backs for 25yds, 5 Side Straddle Hope, High knees for 25yds, 5 Side Straddle Hops

STRETCH with Core Work at end

COT, 3 FNG naming, Devotion, Lead on 3.

Great job PAX, thank you for allowing me to throw in some Pull ups.  Happy 4th!