i heart burpees

QIC: HAKA
PAX POSTED: NOTORIOUSNYC, NO-SKI, NO-SEE-UM, DBA, NEEDLES, FLAT TIRE, DILLIO

8 PAX posted in #TheRanch today for a brisk beat down in the gloom.

WarmUp:

10 Windmills IC

10 Superman IC

10 Hand Release Merkins IC

The Thang:

At Basketball courts, COP:

5SSH IC followed by 2 Burpees…rinse and repeat for 5 minutos.

Catch me if you can around the dog park and tennis courts.

Partner up. PAX 1 performs 10 Merkins, and then sprints to catch PAX 2. Repeato until each pax has completed 100 Merkins. So if my math is correct, thats 10 rounds each.

Jog to the dark dead end and perform the following:

10 Bobby Hurley’s

20 Burpees

30 Merkins

40 Squats

50 Walking Lunges

Little rest and then on to suicides:

Run to 20yd cone and back, run to 40 yd cone and back, run to 60 yd cone and back. 30 second rest. Repeato 3 times.

Short rest and repeat previous sequence

10 Bobby Hurley’s

20 Burpees

30 Merkins

40 Squats

50 Walking Lunges

Jog back to BBall courts.

Done.

COT

  • Prayers for the less fortunate this season, Let’s focus on what matters this season.
  • Thankful for the hardcore men that came out in the “cold” weather. Keep being leaders and making a difference in our communities.

Moleskin

  • Toys for Tots collection will be during the LLR movie night on Friday 12/15 at the amenity center. F3 will have a table and we will be collecting toys at this time. Represent your F3 brethren!
  • 2.0 workout this Saturday 12/16. Should be a great time to bond with the kiddos. Don’t worry, all will be challenged. Rumor has it, @no-ski’s 2.0 is a burpee machine. My kind of kid! Breakfast afterwards, location TBD.

  

 

By | 2017-12-12T21:41:41+00:00 December 12th, 2017|Back Blasts|0 Comments

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