Burpee Mile, ETC
THE SCENE: Just above freezing but the body temp raised quickly with the workout!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH IC
15 Daisy Pickers IC
15 Imperial Walkers IC
10 Arm Circles (forward and then backwards) IC
THA-THANG:
Burpee Mile:
Simple yet effective, run to the back corner of the park (about 1/4 mile).
25 Bupees OYO and then hold plank till all in.
Run back to parking lot completing the 1/2 mile loop.
25 Bupees OYO and then hold plank till all in.
Rinse and Repeat.
Complete 8 rounds of 45 secs on and 15 secs off with a bear crawl across the tennis courts after each round:
- Round 1 & 5 – box jumps
- Round 2 & 6 – Dips
- Round 3 & 7 – Mountain Climbers
- Round 4 & 8 – Overhead Presses
MARY:
Two minutes of plank:
30 secs of plank
30 secs plank with right arm up
30 secs plank with left arm up
30 secs of plank
Hurricane Hoedown:
Flutter kick circuit performed in cadence:
7 IC Seated Flutter Kicks with hands raised. Move immediately to hands behind you.
7 IC slightly reclined flutterkicks. Move immediately to laying down.
7 IC normal flutter kicks. Move immediately to crunch postion.
7 IC LBC Flutter kicks.
Rinse and repeat as we worked our way down the cadence ladder 7,6,5…
COUNT-OFF & NAME-O-RAMA
3 PAX, no FNGs
CIRCLE OF TRUST/BOM:
YHC was doing work at home and was pulling nails and smacked myself in the side of the head. Discussion followed about paying attention to the second and third order impact of what you are doing with your wife and kids!
exremely motivating words and if you were not there you really missed out.
MOLESKIN:
Each PAX really pushed themselves hard today. Great work by TreeHugger not quitting despite the low blood levels. SB sure loves the burpees!!!I
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