Burpee Mercy

(1D posting for Debit)

15 pax showed up, not knowing whether Debit Q’ing was a good or a bad thing. They were in for a real grind.

Warmup:
10 burpees oyo
Imperial Walker x 15
SSH x 15
Peter Parker x 15

Mosey to the bottom of the hill by the pond. Run up to the first tier, Mountain climbers x10, run up to the second tier, Merkins x10, back down to the bottom and burpees x10. #smokedfromthestart.

Mosey up the hill and over behind the Y for some SheHateMe. Pair up, one partner does suicides, while the other partner does 3 sets x10 of Sumo squats, Merkins, and Imperial Walkers. Rinse and repeat

Mosey around the corner for some balls to the wall – line up and get moving. 2 rounds.

Then, what else but some Jack Webb to make sure the shoulders are feeling it. 1 pushup to 4 arm raises, up to 24. Lots of mumble chatter here.

Mosey to the middle of the park for some 6MOM
LBCs x20
Rosalita x15
Protractor
Dolly’s x15
Superman while singing Greatest American Hero (don’t know why the Q likes that so much)
In and outs x 10

Mosey to the playground for some pain stations. 7 pull ups on the playground equipment, 14 dips, and 14 squats, rotate around until the Q says stop.

Mosey to the bottom for, what else, but the Beast. Up the hill with 3 stops, 6 reps at each stop. First time was lunges. Second was Merkins. The Q ran out of time or it was going to be burpees for round 3. #havemercy. Then, sprint all out to the top.

COT & BOM

Aye!