Warm Up:
Run in place with high knees, butt kickers,
16x Low Jacks
13x SSH
10x goodmornings
12x Imperial Walkers then 15x HillBillys
10x penalty burpee
18x mountain climbers, 15 merkins, 16x plank jacks, 9x merkins, 9x mountain climbers, 10x merkins
The thang: 1st winter Olympics opened this day on 1924 in France.
24 x speed skaters – won by an american
24 x merkins – to celebrate the American win
24 x ski jumpers (hold the low squat until the Q call ‘up’)
24 x bottom half of a burpee – just like coming into a landing the ski jump
Canadians won hockey with 122 goals scored vs 3 allowed (85 straight goals before 1st scored against them)
122seconds of line jumps, followed by 3-count for rest
Repeat sequence
85 seconds of chuck Norris squat punches, followed by 3-count for rest
Repeat sequence
18x mountain climbers, 15 merkins, 6x plank jacks, 5x merkin, Rt arm high, 7x merkin, Lt arm high, 9x mountain climbers, 5x EKG merkin
Bupree competition: All Pax were challenged to beat the Q in a burpee contest… every PAX that was able to complete 3 burpees in the time it took the Q to do 12 burpees won an awesome prize. The prize was a Bump Draft approved Iron Pax Challenge competition weighted cinderblock that weighs 35oz.
Mary:
20x flutter kick, followed by boat hold position, 16x LBC followed by boat hold position, 14x hello dolly followed by boat hold position.
COT: Continue to build through out the day on the hard work put in early in the morning to strengthen our families and communities around us.