valentines burpee palooza
Workout Date:
02/14/2018QIC:
mudslidePAX:
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), mudslideThe 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.
- burpees
- squats
- big boys
- 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