AO: SAVANNAH
QiC: BigBrother
Date: 09/22/2021
Title: “B” the EMOM – IPC 2021 Week 3
Number of HIMs: 4
Captain Cheese, Guppy, Two Pack
Number of FNGs: 0
Name of FNGs:
WarmOrama:
OYO
Tha Thang:
Set the timer for 2 minutes. Exercises to be done are:
50 Kraken Burpees (3 hand release merkins to a burpee = 1)
50 BDE burpees (burpee, to a Bonnie Blair/jumping lunge (1 on each leg), to a squat = 1)
50 Bonnie Blairs/Jumping Lunge (right leg-left leg= 1).
Workout starts at the cone. Start the timer. Begin 50 kraken burpees. When timer goes off, sprint to the other cone that is 50 yards away and continue with Kraken Burpees.
After finishing 50 Kraken Burpees, run one lap (400 meters). Upon completing 400 meters and returning to the cones, begin 50 BDE burpees. Same procedure as above. When you return, you start doing the BDE Burpees.
Run 800m
50 Bonnie Blairs
Run 1200m
TIME!
COT:
Thanksgiving/praise for those you made it and intentions/guidance for those who could not. Continual prayer for those we have on our hearts and minds.
Good Work Gents!