valentines burpee palooza

Workout Date:

02/14/2018

QIC:

mudslide

PAX:

Bob the builder, site work, high interest, big wheelz, punch list, dozer, super dave, saved by the bell, whittle, bluegrass, peach, barney, mayhem, goldberg (fng), penny pincher (fng), mudslide

The Thang:

conditions: 45 and clear

0500 disclamer given

YHC had to toss the original workout because of the numbers (which is Awesome!). In F3 we adapt and overcome.

COP:

seal jacks x 20 IC

10 burpees oyo

smurf jacks x 20 IC

10 burpees oyo

reverse lunges x20 oyo

10 burpees oyo

LBAC forward x20 IC

chinooks x20 IC

overhead claps x20

LBAC forward x20 IC

10 Burpees oyo

mosey to the bridge

The thang:

bridge of pain

partner up

one pax does amrap of a selected exercises while the other pax runs the bridge. flip flop

until both pax has completed the exercise.

1. burpees
2. squats
3. big boys
4. reverse lunges

repeat 3 times

mosey to the flag

mary

flutter kicks x20 IC

10 murkins oyo hold plank when finished

heals to heaven x20 IC

10 murkins oyo hold plank when finished

elbow lifts x20 oyo

10 murkins oyo hold plank when finished

plank of pain

stretch

count-o-rama

name-o-rama

• welcome goldberg and penny pincher!

COT

YHC prayed us out

thank you gentlemen for giving me the opportunity to lead