July 12, 2018

The Burkin Mile

Annex, Uncategorized, Weekday

THE SCENE:   75 degrees with a verified 95% humidity.  Yuck.
F3 WELCOME & DISCLAIMER  : Check.

WARM-O-RAMA:

  • 5 Burpees OYO
  • SSH x20 IC
  • Imperial Walker x20 IC
  • Slow squats x15
  • Little arm circles x10 forward and backward

THA-THANG:

Burkin Mile

An O-Positive-esque rendition of the Merkin Mile.  There are 5,280 feet in one mile.

After every 1/4 mile, stop to perform 13 burpees and 20 Merkins.  At the end of one mile, total distance covered was 5,280 feet with 52 burpees and 80 Merkins.  We randomly ended up at the playground.

Playground AMRAP  (12 minutes)

  • 5 pull-ups
  • 15 dips
  • 20 box jumps or step-ups

Mosey back to flags for short Mary.

MARY:

  • Flutter kicks x30
  • LBCs x20
  • Canoe hold until endex (~30 seconds)

COUNT-OFF & NAME-O-RAMA
4 PAX (0 FNGs):  Speedy, Slots, Billy Blanks, Anklet (Q)

CIRCLE OF TRUST/BOM:
Ecclesiastes 4:12 – Though one may be overpowered, two can defend themselves.  A cord of three strands is not quickly broken.

Make Jesus an active part of all your relationships, and they will continue to grow stronger and stronger.

MOLESKIN:
Lots of mumblechatter today, YHC enjoyed the banter.  The Burkin Mile is more exhausting than it sounds.  Reminder for Billy Blanks that the Southern Charm season finale is tonight.

ANNOUNCEMENTS:
Forgot, but everyone go sign up for GrowRuck.

Tags: , , ,