Q: Miyagi ,
PAX: Ocho, Shenanigans, Waddles, Toll Road, Luau (F3 Gwinnett), Chef, Swivel, Decal, Loud Mouth, Paterno, Shake and Bake, Supply Chain, Precious, Miyagi, Tinder, Gilmore, Beethoven, Commander, Figgy Pudding, YouTube
FNGs: None
COUNT: 20
CONDITIONS: conditionable
WARMUP: LBAC’s, Pool Pissers, Windmills, Copperhead Squats
THE THANG: Each round featured a signature pain station followed by 10 burpees, for a grand total of **100 burpees** by the end.
*Round 1
Mosey down to the bowl
10 burpees
*Round 2
Goodbye Mufasa: 75 seconds per partner
10 burpees
*Round 3
Negative Merkins — 3 minutes of slow, controlled push-ups
10 burpees
*Round 4
Leg Hold & Big Steps — partners alternate static holds and agility training
10 burpees
*Round 5
Squat Competition — as many squats as possible in 2 minutes
10 burpees
*Round 6
Partner Sit-Ups — feet locked, clapping hands at the top, for 3 minutes
10 burpees
*Round 7
Mountain Climbers → American Hammers → Side Straddle Hops: 50 seconds each
10 burpees
*Round 8
Draw the ABC’s with your foot, leg straight to the side and above your waist (switch legs after 90 seconds)
10 burpees
*Round 9
Single Leg Bounds — explosive one-legged jumps across the field (MODIFY TO LUNGES IF NEEDED)
10 burpees
*Round 10
Plank Hold: 2 minutes, NO QUITTING
10 burpees
MARY: n/a
ANNOUNCEMENTS: January 31st Sunrise Ruck up Stone Mountain. New Coliseum SLT!
COT: Cross Check’s shoulder
