August 13, 2018

Last Minute Burpee Fest


Thick, humid 75 degrees.


Did it, including sharing the mission of F3.


  • SSH (IC) – 20
  • Hillbillies (IC) – 15
  • LBAC (IC) – 12
  • Daisy Pickers (IC) – 12
  • Mosey lap around the parking lot


Burpee fest
For each round, do the following in succession:
  • 1 burpee, 5 Merkins
  • 2 burpees, 5 Merkins
  • 3 burpees, 5 Merkins
  • 4 burpees, 5 Merkins
  • 5 burpees, 5 Merkins
Arm raises or hold squat until all in. Then proceed to next round of burpee + merkin variation…
  • Round 1: burpees + Merkins
  • Round 2: one leg burpees (right leg) + right hand curb Merkins
  • Round 3: one leg burpees (left leg) + left hand curb Merkins
  • Round 4: burpos + derkins (using concrete picnic table benches)
  • Round 5: burpee box jumps + incline Merkins (using concrete picnic table benches)

Once we finished all 5 rounds, we did the following:

Merkin zipper + bear crawl

All PAX get down in high plank position in two lines facing each other and offset. So – basically looks like two lines of PAX in high plank almost shoulder to shoulder but every other PAX is facing the opposite direction. Make sense? The person at the end of the line does one Merkin, then high fives the person across from him then returns to high plank. That person then does one Merkin and high fives the person across from them and returns to high plank. This repeats all the way down the line and then comes back to the beginning.

After we got all the way though that, the two lines did crawl bear to the end of the parking lot island (~12-15 yards?), then bear crawled back to startex.

We repeated this twice.

We had a little more time after this so we did shoulder blasters (almost non-stop, IC 10 count for each of the following):
  • overhead arm clap
  • overhead press
  • point to shoulders
  • point to tramp stamp
  • out front arm raises
  • out to the side arm raises
  • overhead arm clap


  • Iron Cross Dalai Lama (IC) – 19
  • LBC’s (IC) – 20
  • Freddy Mercury (IC) – 20
  • American Hammer (IC) – 15
  • Hello Dolly (Raising to a Rosalita and back down half way through) – (IC) – 20


Handsy (QIC), Pirtle, Mirage, ISS, Shoestring, Doc Hollywood, Crayfish, Lil Nicky, MIB, Sir Mix-A-Lot, Bookworm, Pastor Dodge, Sergeant Minor, Blart, 1 Eyed Willie, Teacher’s Pet, Bottomless, Goldilocks, Book It, Lunchbox (FNG), Jailbait (FNG)


When you feel like you are being mistreated, don’t assume the worst of the other person. Ask them how they are feeling or what they have going on. Many times they may not be having a problem with you, but are wrestling through their own junk. So – instead of pointing out how they have hurt you or wronged you, etc. ask them how they are doing.


Old Forest had a strong showing this morning!


Lots of things going on – AOQ training TONIGHT (8/13), F3 Memphis Anniversary workout and celebration Saturday, lots of VQ’s this week, Growruck 12 coming up. All can be found in this week’s PREBLAST.