Burpee Builder

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  • Workout Date - 02/27/2021
  • Q In Charge - Play-Doh
  • The PAX - Bubba Gump; Fidel; Junk Bond; Caviar; Flashdance; Inspector Gadget; Rainbow Dash; Rain Man (FNG)
  • AO - Legacy

Mission – check. Disclaimer – check. Bonus – unannounced quiz – 5 core principles – passed.

W/U – Mtn Climbers; American Hammers; Prisoner Squats; Tempo Merkins. Lap around the park. Alternate between regular runs and high-knees, carioca, shuffles, backwards runs. Back to the circle.

Thang 1 – Burpee Builder – in a rough triangle type shape – Station 1 – the merkin. Sprint to Station 2 – the leg kick out. Sprint to Station 3 – the jump squat. Start with 1 each, meet back up at the start – wait for the six. Catch your breath. Move up to 2. Repeated up to 5, then back down to 10. Key is to sprint to each station.

Thang 2 – Indian Run down and back. End up at the back of the Y. Wall sits with air presses in cadence.

Thang 3 – Mosey to the pond. AMRAPs – merkins and narrow skier squats.

Running very low on time – sprint back to the circle for 2 minutes of Mary type stuff.

COT:

Welcome FNG Rain Man. Was supposed to be Raining Men, but that wouldn’t roll off the tongue in name-o-rama, so we settled on Rain Man.

Announcements – Blood Drive – March 26. Sign up to donate and volunteer.

Prayers lifted.

Appreciate your wives today.

Have a great weekend.

Love you mean it.