August 5, 2019

The Burpee: Deconstructed

THE SCENE:  Low 70s, felt ok at first, but it got sweaty fast…

SSH x 20

IW x 10

Hillbillies x 10

Daisy Pickers x 10

Mummy Kicks x 20

Finkle Swings OYO (30 secs each leg)

Free stretching OYO


The burpee deconstructed…

4 corners. Mosey between corners.

Corner 1

1 groiner

Corner 2

1 Merkin

Corner 3

1 jump squat

Corner 4

1 burpee

Repeat adding 1 rep each time until you get to 10.


LBCs x 20

Box cutters x 15

Manatee (30 secs on each side)

LOLs x 40 (10 on each side)

LBFCs x 10

Plank for 30 secs

American hammers x 13

16 PAX (2 Irish Goodbyes) – Goose, Carmen Sandiego, Chiocetti, MIB, Stripes, Reaper, Mama’s Boy, One and Done, Mudslide, Sir Mix-a-Lot, Fishbowl, Teacher’s Pet, Crayfish, Jail Bait (IGB), Altar Boy (IGB), Dewey (QIC)

Paul was in prison for two years awaiting trial before Festus – his chains gave him the opportunity to reflect and give a testimony to his entire life with Christ.  Look at areas in your life where you feel like you’re in prison.  To make a difference in this world you’ve got to be willing to suffer to some extent. We have to be willing to be patient and wait. We have to be patient with others.

“As my sufferings mounted I soon realized that there were two ways in which I could respond to my situation – either to react with bitterness or seek to transform the suffering into a creative force.  I decided to follow the latter course” – Martin Luther King, Jr.

Will you choose bitterness or will you work for transformation in your marriage, your job, your family, your health, your faith, etc.? Let’s choose to be creative and make an impact on this world, rather than shrivel up beneath the chains of bitterness.

Very appreciative of the warm welcome for my first BC as co-AOQ.  It is an honor to get to workout with and walk alongside  the HIMs of the Old Forest and F3 Memphis!
Nothing major 🙂