Date: September 7, 2018
AO: Lonely Hearts Club
Q: BoneDaddy
PAX: Elroy
As 5:30 rolled around BoneDaddy’s resolve was quickly fading as he was the only one sitting in the parking lot ready to partake in today’s adventure. Luckily, no more than a minute or so later Elroy showed up to join the party and today’s animated adventure began.
warm up:
1) 25%, 50%, 75%, 100% sprints on the soccer field to loosen things up.
2) Stretch and workout whatever muscles you need to on your own
The thang:
5 times of the following:
2-Minute Rounds
1a) 10 Burpees
1b) 200m Sprint
1c) Max-Rep Burpees with remaining time
Rest 3 Minutes Between Rounds
Scaling option: Drop initial set of burpees from 10 to 5
Score for the workout is the combined number of burpees completed after each run.
(example First Round 10 burpees, 200m run, 5 burpees Score = 5)
Elroy (Rx): 15, 12, 14, 14, 15 = Score 70 (120 total burpees)
BoneDaddy (Scaled): 10, 9, 8, 8, 8 = Score 43 (68 total burpees)
Hopefully, others will join us by playing the home game and we can add their scores to the records.
Recover, Recover
COT
Name-a-rama
Photo OP in the Dark
“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens.” —Arnold Schwarzenegger
BE A CHAMPION!
F3 Dayton 