Weather: ~40F and breezy (14 mph winds)
Disclaimer: I’m not a professional, you could hurt yourself, you know your body better than anyone else, so be careful and modify as needed.
- SSH x 20 IC
- Burpee battle starting at 7: Do 7 burpees in one minute. The next minute, do 8 burpees. Keep going until you can’t keep up with the clock. PAX line up in order of failure to determine partners.
- Once you drop out, do SSH any time someone else is doing burpees. So each round, you can rest once the last guy finishes his burpees for that round.
- The PAX were informed that there would be another 30 burpees at the end of the workout, but they could earn points during the workout to reduce that number. 30 points = no additional burpees!
- Everyone mosey to block pile and grab a block. Meet partner at starting line on track. Each pair should have two blocks total. Choose a lane of the track to use. Keep inside lane(s) open if anyone else is using the track.
- Execute the following Speed Doras on the straightaway section of the track. Each time Partner 1 and Partner 2 exchange, they earn a point. This is to encourage slower reps with good form.
- If your group finishes early, help another group finish. Your reps count for them, but you can’t earn more points to reduce their final burpee count.
- Speed Dora 1 (crab walk to first gate in the fence and back, ~10 yards each way): **some PAX modified from crab walk to lunges as needed
50 lawn mowers (2 count), holding a block in each hand and alternating sides. Neither block should touch the ground at any point.
100 good mornings (back extensions while standing) with a block hugged in front of chest. Can eliminate block to modify if needed.
150 bent-over rows with a block in each hand – row using both sides at once. Keep back straight and parallel to ground. Can switch to single block to modify if needed. The suck factor was high with these!
- Two-Minute LBCs (in the grass) – As many LBCs as you can do in two minutes. Focus on form – shoulder blades just off the ground, then back down. For every 40 that you and your partner complete (combined total), you earn a point.
- Speed Dora 2 (bear crawl to edge of bleachers and back):
50 alternating block merkins (2 count). Can modify by doing it from knees if needed.
100 overhead block press. Touch chest at bottom, full lockout at top. Can do LBACs (4 count) to modify if needed.
150 mountain climbers on a block (i.e., incline merkin position) (2 count)
**Had more exercises/Doras planned but had to call time when most groups were just wrapping up the 100 overhead presses to leave time for final burpees.
- Return to flag for final burpees. Each partner group subtracts their total number of points from the 30 burpees, and executes the remainder. Each person does the remaining total (i.e., the total is not split between partners).
- Superman (kneeling, extend arm & opposite leg straight out, alternate sides) x 6 on Q (single count, hold at top for 3-5 second each)
- Prone flutter kicks (on your stomach) x 10 IC (4 count)
- Time! Recover, recover.
Countarama – 6 PAX
Announcements / Prayer Requests / Circle of Trust (prayer)
The Bible says in Proverbs that “Whoever is slow to anger is better than the mighty, and he who rules his spirit than he who takes a city” (16:32). So we’re out here training our bodies every morning, but we should also be training our hearts and practicing self control. Usually when we get angry, it is because something that we value is threatened – our comfort, our sense of control, our pride, our convenience.
For example, I sometimes get really frustrated with my wife when we’re cooking meals together, because she’s not as anal as I am about reading all the directions. So I’m upset that this delicious meal I’m envisioning isn’t going to be quite as delicious because she skipped something important. Sometimes we get angry about something silly like that, other times it’s something bigger and more significant.
It is not necessarily wrong to be angry, but we should always stop and think about what made us angry before we react to it – what is the root thing that we’re valuing so much – and ask ourselves whether we’ve made something more important in our hearts than it should be.
You know, we all have a tendency to turn good things into ultimate things, and that’s when we get into trouble. We need to keep first things first, which is knowing and following God, and all the secondary things as secondary. That way when something is taken away from us, we won’t blow up about it and act like it’s the end of the world.
So today when you get angry, ask yourself, “What am I valuing so much that that made me angry?” Be a student of your own heart.
Good effort from everyone this morning. It was YHC’s (Luigi’s) first attempt at Qing – really appreciate Floppy letting me Co-Q under him. Repo missed out on the burpee battle at the beginning (arrived right as we were hitting the 14 round, which ended up being the last), but we’ll give him a pass since he was double-downing this morning. 🙂 Bent-over row with two blocks was tough – might reduce the reps or switch to single block next time. Also, should definitely count the alternating block merkins as single count, not double count. 50 doing double count is a lot. This would be a good workout to attempt again on a Saturday when we have more time to do the whole thing, since we only made it about 2/3 through it this morning. 🙂 It seemed most groups eliminated about half of their final burpees with points earned. Might be possible to eliminate all 30 during an hour-long workout.
To give credit where credit is due, YHC borrowed ideas from
Major Dad’s 20171202 workout (https://f3summerville.com/2017/12/03/pimw-at-the-jones/)
Pretzel’s 20171213 workout (https://f3summerville.com/2017/12/13/earning-points-avoid-burpees-take-3/)
F3 Carpex 20170830 post (https://f3carpex.com/2017/08/30/proper-form/)