- Workout Date - 10/03/2023
- Q In Charge -
- The PAX -
- AO -
12 men planted the shovel flag, unaware of Domer Simpson’s love for burpees……
(Iceman posting for Domer Simpson)
The Thang:
Warmup
SSH x25
Merkins x15
IW x24
Burpees x10 OYO
Mosey around Peace Center to the front of the TDStage.
Count off by 4s Enter the Pain Stations. Complete Exercise Circuit OYO.
Station 1 – 10 Modified Pull-Ups on Handrails
Station 2 – 15 Derkins
Station 3 – 10 Burpees
Station 4 – 20 Flutters (2 count)
Thank you Sir, May I have another – Repeat 3 more times. #HootiesRequest
Mosey Back to top of Peace Center
10 Burpees OYO
Mosey ½ way to TD Stage:
20 High Knee Jumps OYO
20 Leg Thrusts
20 Merkins
Punkin Spice style burpee mixers
Mosey to TD Stage:
South Cackalacky Subway – Plank shoulder to shoulder with feet on the TDStage. PAX on the end bear-crawls underneath everybody to the end, and assumes plank on end of line. Continue until all have bear-crawled. #SmokedShouldersandAbs
Mosey Back to the Peace Center for some Mary. But not before stopping at the stairs and doing a flight of Joe Hendricks.
MARY
LBC
Plank 30 Seconds
10 Burpees (Fairy Jack Jumps)
Flutters
Plank 30 Seconds
10 Burpees (Thanks EletricCity for the box jump modification)
Flutters
Plank
10 Burpees 1 legged – 5 each side (thanks Iceman)
Russian Twist
Plank
Naked Moleskin:
– Domer Simpson loves burpees. And who knew there were so many permutations – superman, box jump, one legged, segmented, fairy jack. I’m guessing that Domer either forgot about super burpees or just felt sorry for us….
Announcements
– Spartanburg Expansion is 4/26. Continue sending email addresses to F3spartanburg@gmail.com
– Sorry for the late backblast. I won’t go into details as to why, because it really doesn’t matter.
See ya in the gloom….
Iceman