Pretty light mumble chatter this morning as 13 of our finest PAX appeared through the muggy gloom. A brief explanation about what to do when they hear “Sudden Change” (10 burpees) along with a little background how complacency is a disease looking to creep in your life and destroy.

Warm-up:
Very similar approach to warm-up from my Q on Monday, mosey a ways followed by an exercise or two. Sudden Change was also thrown into the workout from beginning to end.

SSH – 20
Mountain climbers – 15
Imperial Squat Walker – 20
Front Lunge
Back Lunge
Tuck Jumps – 10
Jump Lunges – 8 each leg

The Thang:
Partner Lateral Jumps – 10 each side (rinse & repeat 2x)
Partner Resistance Merkins – 10 & Partner Squats – 10 (rinse & repeat 2x)
Partner Resistant Sprints – Push partner 40 yards, sprint remaining 30 yards

Suicide relay: PAX split up in 2 teams. First pole 15 yards away, second pole 30 yards away. Standard suicide, sprint to 1st pole, run back, sprint to 2nd pole, run back. Tag next runner. While waiting for your turn to run rinse & repeat merkins (10), LBCs(10), squats(10). Team 2 squeaked out the win with 2 to 1 victory!

Start to mosey back (but not too far).

Circle of Pain – Bounty Hunter Rendition. Get in a tight circle in exercise starting position until your turn to exercise. Exercise as followed:
Merkins – 1st rotation 1 merkin. 2nd rotation 2 merkins, 3rd rotation 3 merkins
Carolina dry docks (or CSPANS Merkin) – 1st rotation 1 CDD, 2nd rotation 2 CDD

Recover (are your arms/shoulders burning yet?)

Borrowed from Indian Lands Heisman, we completed a fun little shoulder cycle just to ensure the PAX got their money’s worth.
The Clap – 50
Pick the Cherries – 30 seconds
Put them in the bucket – 30 seconds

Back to COP, get in a tight circle on your 6. Exercise as followed:
Leg ups – 1st revolution 1 leg up, 2nd revolution 2 leg ups, 3rd revolution 3 leg ups.

Mosey back to COT (2 minutes left) so hand off 2 more core exercises to CSPAN and Gunny. Flutter & inch worm.

Moleskin
For those that posted, we did a total of 13 Sudden Changes (a total of 130 burpees). That was a very purposeful and represented 1 sudden change for each PAX member that posted. Today sudden change represented the extra push/work each PAX need in their lives so they do not become complacent. As I wrap things up I’ll leave you with this quote.

“The tragedy of life is often not in our failure, but rather in our complacency; not in our doing too much, but rather in our doing too little; not in our living above our ability, but rather in our living below our capacities.” – B. Mays

Bounty Hunter over and out!