Count and note number of completed rounds and half-rounds.
Minimum requirements today:
1 to 3 months attendance: 20 sets minimum
3 to 12 months attendance: 25 sets minimum
12 months + attendance: 30 sets minimum
If applicable, each set under the requirement at the end of 12 minutes equals 1 minute on the Airdyne.
Then, skill work:
50 total reps at skill work weight (beginning with dowel or empty bar)
*The burpee should be tight and explosive, using good midline stability and control to snap us up off the ground.
**Each lunge step should find the front leg ending at a 90-degree angle and the back straight. Just because we’re stepping forward doesn’t mean we’re leaning forward.
Take “Lone Wolf and Cub” and mix with “Little House on the Prairie“, and you’ve got most of what there is to know about respect, dignity, humility, courtesy, and composure in the face of adversity & danger. Fiction often mirrors reality; sometimes reality should closer mirror fiction…