Q: Pyro
PAX: Hog Slat, BlackDog (F3 New Bern), Pyro
FNGs: None
COUNT: 3
3 HIMs showed up to show out, with plenty of burpees and some weight based work, too.
WARM-O-RAMA:
1 Burpee
Plank Jacks
2 Burpees (3)
Carrot Pickers
3 Burpees (6)
Sun Gods
4 Burpees (10)
3 Penalty Burpees (13)
Chinooks
5 Burpees (18)
THE THANG:
#1: Inspired by BlackDog (F3 New Bern) mentioning a Burpee Mile, we did a modified version:
Corner 1 @ Godnasium: 7 Burpees
Corner 2 @ MAINTENANCE Building: 6 Burpees
Corner 3 @ Big LED Sign: 6 Burpees
Corner 4 @ Upper main parking lot: 6 Burpees
Rinse and repeat, but this time with 7/7/6/5 burpees
***This gives you another 50 burpees! (68)
#2: TABATA Magic
6 stations, rounds started with 3-5 burpees, then the exercise for time, and a 20 second rest period
1. Lunge curls with bricks
2. Overhead press with Cindy
3. Chest press with 45 lb ruck
4. Triceps extension with ruck (30 lbs)
5. Bent over row with 60 pound sa
6. Squat fly (20-30lb kettlebell/sandbag)- squat, at bottom of squat raise weight to eye level, weight back down, finish the squat
***This gives you another 18-30 Burpees (98).
YHC did a bonus 2, getting you to 100 burpees already.
Mosey to the end of the lot by highway 70 for:
1. Cuddys
2. Monkey humpers
3. Squats
4. 5 Burpees (105)
5. Rinse and repeat (so 110 now)
Back to the Godnasium for another set of burpee loops (25 more; 135)
Back to the stations for shorter rounds, but still burpees!
(30 more, 165 total)
And finally, one more lap, this time 5 stations, 5 burpees each, on my down to do them together.
MARY:
Broken bicycles IC x 10- these were brutal!
Called it after that.
We counted, named, and prayed, including:
1. Prayers for Hog Slat’s M as she is concerned she has a cracked rib
2. Prayers for Bad Hand and his job interview in the weeks prior, plus recent illness
3. Be great HIMs this weekend!
Love you, mean it,
Pyro
