Q: Hipster
PAX: Grape, Focker, Esposa, Shania, moneyshot, Betty Ford, Cowboy, Pep, Michelin Man, Shyguy, Nada
FNGs: 1 Nada
COUNT: 11
CONDITIONS: Swampy
WARMUP: Quick WOR on the 50 yl
THE THANG:
1st Test – TABATA
Each round has 8 sets of 20 seconds AMRAP of the specified movement, with 10 seconds rest after each set.
Movements:
– Mercans
– Sit Ups
– Squats
– Dips
– 2 count flutter kicks
PAX records # completed for each set to measure strength and endurance.
2nd Test – Beep Test
Lots of timed 20 yard sprints, just read about it beeptestacademy.com/how-to-conduct-a-beep-test/#:~:text=The%20multi%2Dstage%20fitness%20test%20total%20distance%20is%204940%20metres,seconds%20(22%3A03)..
Again, PAX logs their results as a baseline against which to compare in 90 days.
MOLESKINE: Lots of sustained effort and sweaty scoring sheets from the PAX this morning. For anyone who wants to (re)take the tests, hit me up, its a great yardstick to measure quarterly progress.
Thanks to AC/DC for always rocking.
No thanks to Moneyshot for making us all feel worse about ourselves.
ANNOUNCEMENTS: Brewsday next week (5 oclock start for all you workin stiffs); CSAUP50
COT: Gratitude for the opportunities we have to be better each day.