Duck, Duck, EMOM

AO: Firehouse

When: 01/26/2023

QIC: Sirmixalot

PAX (6): Ace Ventura, Better Call Saul, Dunshire, LifeLock VPN, Lightweight, Sirmixalot


YHC wanted to try some EMOM work so he built a beatdown around it. It was simple and brutally effective.


Standard mosey to the usual spot. Disclaimer issued.

SSH, Weed Pickers, Imperial Walkers, Sun Gods, Michael Phelps OYO

The Thang:

Round 1, planked in a circle, took turns running around circle and everyone did a merkin when they got passed. Everyone ran the circle 3x

Round 2, every minute on the minute (EMOM) we did 5 merkins, 5 squats and 5 BBSU, then a short sprint. Whatever time you had left you got to rest. 10 minutes

Round 3 EMOM same exercises moved to 10 reps and left out the run – 10 minutes

Round 4, EMOM switch between holding plank, 6 inch leg raise, and Squat hold each minute – 9 minutes or 3 rounds of each exercise.

Finished with 10 burpees for Cardinal


Name-orama – MOC about recognizing the responsibility to not only provide discipline for your shorties but also to show them lots of love and compassion recognizing that it is hard to be growing up in the chaos of modern life.


Short coffeteria because we were all a bit cold after sweating it out for a bit.

Naked-Man Moleskin:

Always an honor to lead.

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