Q: BlackDog (F3 New Bern)
PAX: Cuddy, Hambone, Pyro
FNGs: None
COUNT: 4
The wintery mix stayed away and the temp was warmer than the past several days which had the Pax feeling pretty good. But the potential of rough weather had YHC thinking of the postman’s creed “Neither snow nor rain nor heat nor gloom of night stays these couriers from the swift completion of their appointed rounds”. Which led to thoughts of Cliff Clavin. And to lightly re-word a Cliff quote, “There’s no rule against Pax not doing burpees. It just works out that way.” While not true in the slightest, and there are Pax who may wish it more true, YHC placed an emphasis on the Burpee today.
Warm-a-Rama
SSH 4CIC x 22, 1 Burpee
Plank Jacks 4CIC x 22, 1 Burpee
Imperial Walker 4CIC x 10, 2 Burpees
High Knees//Butt Kickers 4CIC x 10, 3 Burpees
Abe Vigodas 4CIC x 10, 4 Burpees
Sun Gods, F&R, 4CIC x 11, 5 Burpees
Good Mornings 4CIC x 11, 6 Burpees
Mosey to the covered area for:
The Thang
Every 2 minutes 4 Burpees followed by the exercises below, stopping only for the next round of Burpees:
Step Ups x 10 each leg
Irkins x 10
Bulgarian Split Squats x 10 each leg
Derkins x 10
Butterfly Situps x 10
Dips x 15
LBC x 15
Rinse and Repeat for 22 rounds. YHC did call an audible for 10 Calf Raises per step after rounds 11 and 18 before moving into next round of Burpees.
Mary
11 Deconstructed Burpees featuring Hand Release Merkins followed by walk back to the parking lot for:
COT
Counted, named and prayed. 100% participation at Carolina Bagel coffeeteria. Thanks to the Pax for allowing me to work on the MABA challenge during the workout.
BlackDog