June 11, 2020

copying ratio’s Morg q from Monday

THE SCENE:
perfect

F3 WELCOME & DISCLAIMER yes

WARM-O-RAMA:
15 X of the following, all in cadence:

SSH

Imperial Walker

Hillbilly

Daisy Picker

THA-THANG:

This is all a complete copy of Ratio’s q from Monday at the Morg.

Partner up and perform BOMBS (stands for: Burpees, Overhead Claps, Merkins, Big-boy sit-ups, and Squats)

You and your partner collectively reach each rep count, which escalates by 50 for each exercise. While one partner performs exercise, other partner does 2 laps around the parking lot island.

Burpees – 50

Overhead Claps – 100

Merkins – 150

Big-boy sit-ups – 200

Squats – 250

 

Next is 11s. On your own, Do 10 calf-raises in the pavillion, then run to startex and do 1 jump squat. Then run back to pavillion and do 9 calf-raises, then run back to startex and do 2 jump squats, etc etc.

MARY:
Planked until all were done with 11s.

COUNT-OFF & NAME-O-RAMA:
12 PAX. Upgrade (QIC), Handsy, MIB, Frisky, Shrink, Chioccetti, Doc Hollywood, Barnum, Altar Boy, Climate Control, Bottomless, Teacher’s Pet.

CIRCLE OF TRUST/BOM:
With all of the intensity going on right now surrounding the death of George Floyd, a lot of people are pointing fingers at authorities. While I agree with what a lot of people are saying need to be changed, I also want to stress that we as individuals need to be focusing on what changes could be made within our own hearts. What could change in our own actions and words, where we spend our money, how we spend our time helping our community, and more specifically the black community. It all starts within our own homes and what we are teaching our spouses, ourselves, and our children.

QIC:
Upgrade
Workout Date:
03-10-2021