09/28/2020 - the-grove - Turkey Flow Burpees
AO: The Grove
When: 09/28/2020
PAX:
Number of Pax: 4
Pax Names:
Drafty Kilt, QT, Spooner, Wall Ball
Number of FNGS: 0
FNG Names: -
QIC: Wall Ball
Introduction
YHC has had this BD in the back of his mind for a while, but was too scared to bring it out. IPC changed all that. We’re ready!
Warm-O-Rama
Mosey from the flag to the corner of the building with coupons in hand.
All exercises were performed with a 4 count up to 10ish reps (depending on if YHC was awake or not)
Harry Rockettes
Imperial Squat Walkers
Seal Jacks
Motivators (from 5)
1 minute in a deep squat position
Big Arm Circles 10 forwards and 10 backwards one way per foot
Morrocan Night Clubs – 10 on each foot
Weed Pickers
The Thang
Finish the coupon mosey to the front field by the MS.
The coupons (mix of variously weighted KBs and slam balls) were arranged in a circle. The PAX stood between the coupons. The EMOM timer begins. The PAX begins doing burpees. EMOM, the PAX grabs the coupon to his left and either performs 5 thrusters with the KB or performs 5 slams with the ball before moving to the other side of the coupon and repeating until the next minute is up. Continue around the circle. You stop when you reach 100 burpees.
Spooner found the next level of energy when Fly Me Courageous graced our ears and he flew through the burpees. Although YHC thought the Merlot was on the way, Spooner just needed to get away from burpee death circle for his reward of extra rounds of Turkish GetUps (5 each arm) mixed with runs to the lighpole and back until the 6 was in. But the 6 was more like 12 (or maybe 3 – YHC doesn’t know how that math works)? As Drafty and QT finished shortly after YHC. YHC’s brain was still spinning from the circle of burpees, but he seems to remember everyone completing at least one round of the Turkish GetUps with a run.
With about 10 minutes remaining in the schedule, we transitioned into a Mary-like plank flow. The PAX performs a plank-ish hold for 30 seconds before immediately flowing into the next plank-ish hold for another 30 seconds. 5 minutes total / 10 positions.
High plank
L Side plank
R Side plank
Bear Hold
Low plank
R Low side plank
L Low side plank
Plank crunch (high plank with elbow to opposite knee below the torso in alternating fashion for 30 seconds)
Reverse plank
Plank walks (sideways – 5 each direction at a time for 30 seconds).
Time to head back to the flag with coupons in hand – essentially an 1/8 mile farmer carry.
Circle of Trust
Pray for QT’s back and busy schedule as he transitions into the new house. YHC shared a little of his background, biography, and life adventure.
Naked Man Moleskin
As mentioned many times previously, the IPC broke down both physical and mental barriers for many of the PAX over the month of September which was the basis for the BD today. Months ago, I don’t know that we would’ve been able to do what we did this morning in the gloom. I encourage everyone to think big and continue to do things that were previously considered unattainable.