BLIMPS and LT Dan’s in honor of Papa Smurf

As I was trying to decide what to do for the workout this morning, I figured I would take a look back at Papa Smurf’s first Q for First Aid since he started this AO. After thinking for a little bit and making some slight modifications, the beat down was ready for the PAX. Here is the original back blast: http://f3nation.com/2015/08/21/old-guys-can-do-burpees-too/

Warm Up

15 Smurf Jacks IC

The Thang

Mosey to Minges Meadow

In honor of Papa Smurf’s 50th Birthday today (RESPECT), we started the workout the way he started his first friday at the stadium…with BLIMPS. However there was a slight modification.

Burpees – 50

Lunges – 50 Each Leg

Imperial Walkers – 50 Each Side

Merkins – 50

Plank Jacks – 50

Squats – 50

Then we turned around and went back with a normal round of BLIMPS

Burpees – 5

Lunges – 10 Each Leg

Imperial Walkers – 15 Each Side

Merkins – 20

Plank Jacks – 25

Squats – 30

Next on the docket was LT Dans

Start with 1 Lunge Each Leg 4 Squats, increasing by 1 lunge and 4 squats each time for the full length of the Minges Meadow

After we finished we moseyed over to gate 6 to get some bench work in and build a pyramid.

25 Irkins

20 Foot Release Squats

15 Dips

10 Derkins

5 Box Jumps

10 Derkins

15 Dips

20 Foot Release Squats

25 Irkins

Mosey to the flag for Mary

20 American Hammer IC

15 Box Cutters IC

15 Freddie Mercuries IC

15 WW2 IC

15 Wide Arm Merkins IC

10 Slinkies

COT/BOM

Prayer Request

Mr. Belding – Teacher’s husband went in for surgery, had some complications. Praying for healing and comfort.

Fertile – Prayers for Cousin IT and his family and the loss of his mother.

Alfred The Butler – In the house buying process

Announcements

Ruck AO at Greensprings Park on Mondays 5-6:15 AM, EC starts at 4 AM

Adopt A Highway – Tomorrow 3/25 8:30 AM Rite Aid Corner of Charles and Firetower

Sasquatch – July 29 6:00 AM