5 men gathered in the gloom to start their Sunday off right with the commitment to improve. YHC informed the Pax that the North Dakota State University Bison were once again crowned FCS National Champions with a commanding victory over the James Madison Dukes. 8 out of the last 9 years crowned National Champs pretty much solidifies the right to call the program a dynasty. The Pac 12 will feel the wrath in September when the Oregon Ducks host the FCS National Champs for their opening game.
The clock hit 0600, time to give a disclaimer, then mosey to the field for:
Warmup
SSH IC x 31
Abe Vigodas IC x 10
Hillbilly’s IC x 10
Arm Circles IC x 20
10 Burpees OYO
Bataan Death March
Traditional Indian Run on the track around the lagoon, only
thing added is the last Pax drops for 3 Burpees and catches up with the other
Pax to take his position in the front, tagging the last Pax as he passes.
Take the festival grounds track to the Foundry, continuing the Bataan Death March.
COP – Foundry
Five Stations,
Station 1 – pull-ups AMRAP
Station 2 – Big Boi Sit Ups AMRAP
Station 3 – 90 Degree Flex Hang As Long As Possible
Station 4 – Squats AMRAP
Station 5 – 4 Burpees, run to track, 4 Burpees and run back – Timer
Rinse and Repeat – only make it 4 Burpees, then 5 Burpees at the track
The first 8 Burpees were for the 8 National Championships, the final 9 were from the number of years it encompassed.
Bataan Death March
Take the route we came, back to NOMA. YHC almost forgot about how we ended the Renaissance, thanks to Belloq for the reminder. Continue the Indian Run to the backside of NOMA for some Sunday Mornings! But first:
Merkins IC x 10 (4-count)
LBC’s IC x 20
Crunchy Frog IC x 10
Sunday Mornings
10 Air Presses in the peoples chair, followed by 5 donkey kicks, on the 5th donkey kick up to Balls to the Wall with one merkin/shoulder press. That’s one. Complete 5 total, with an extra if you finish early!
COT
Count off and Name-O-Rama, intentions and closed with a prayer.
Thanks for posting with me today, and way to kill it in the gloom this morning!
100% attendance at Coffeteria!
SYITG
