Q: Run Flat
5 Core Principles (Burpee Edition)
I chose to engage all PAX while giving the 5 core principles by starting to my right and asking each PAX to give me one of the 5. No specific order was necessary, but for every PAX that couldn’t give me an answer it cost the group 5 Burpee’s. It took a total of 9 PAX before I could get all 5 core principles, which meant we had 4 misses for a total of 20 Burpees.
Big Arm Circles x15 IC
Daisey Pickers x15 IC
Indian Run to down Ralphs Ridge and around to the back side of the school. PAX in the rear held a 40LB Ruck Pack. Once it was his time to run to the front, he would pass it up to the man in front of him.
Lined up against the wall for Dirty Hook-Ups and Peoples Chair:
Dirty Hook-Up’s x23 IC
Peoples Chair w/ Chinooks x20 IC
Dirty Hook-Up’s x16 IC
Peoples Chair w/ We’re Not Worthy x20 IC
Dirty Hook-Up’s x12 IC
Peoples Chair w/ Randy’s x15 IC
Dirty Hook-Up’s x10 IC
Peoples Chair w/ Moroccan Night Clubs (per someone’s call) x15 IC
Mosey to the cement benches for step-ups and dips:
Step-Ups x30 IC
Dips x50 OYO
Step-Ups x20 IC
Dips x25 OYO
Grabbed the Ruck Pack and lined back up for another Indian Run back to top parking lot.
YHC called for 50 Burpees OYO in 5 minutes. About 15 Burpees in I was fading out due to the run back up Ralph and the cold weather, and so were others, so I called it and moved to 30 SSH to wrap it up.
LBC x50 OYO
Freddie Mercuries x30 OYO
Plank Jacks x20 IC
Plank Jacks x15 IC
Plank Jacks x10 IC
Heel touches x30 OYO
Announcements – Pink Run 5K now virtual, Iron Pax W4, Fox Hole Saturday 10.01.22 Pop-Up Beatdown.
Prayer/Praise – Prayers for the Families and people in Florida. Praise/Prayer for all the Line Men and all First Responders.
Encouragement – The workouts are free of charge. At the very least, you should know the 5 core principles, mission statement, and credo. We owe that to one another. The workouts are peer lead. Pick up the 6 and sign up to Q. We all need one another to learn from. We all need one another to be the best leaders and versions of ourselves as we can be.