Build-A-Burpee

Build-A-Burpee

Thirteen warriors chose the path of fitness rather than that of the fart sack; here is an account of their doings:

Thang

Preamble

• YHC, One Niner, Voodoo (2 – 2.5 miles)
• Allow time for all the two wheelers to screech into the lot.
• Disclaimer Given
• Run to the lot next to the Hotel
• 30 SSH, 20 LSS, 20 low slow merkin
• Run to the bridge next to Lochness.

Pullup/Pushup Sets

• Split PAX in two; 5 rounds of:
  • run to pull-up bars
  • 7 pull-ups
  • run back to path
  • 7 merkins
• Run around building, up Bagpipe hill.
• Plank for the 6
• 10 low slow merkins
• Run to the hell-of-a-pad next to Premier Deck

Build-a-Burpee

• Hold the bottom of the squat.
• On Q call, perform a “burpo”. Repeat X 3, “resting” for a few seconds each time in the bottom of squat position.

  NOTE: “burpo” is a low burpee. Starting position is bottom of a squat. Then reach hands out to ground, legs fire back into a plank, chest to the ground, pushup, draw legs back into a squat, final position is the bottom of a squat.

• Hold the bottom of a squat. hold it for 10 count
• On Q call, perform a jump up (part 2 of a burpee), landing in the squat position. Repeat X 3, “resting” for a few seconds in the bottom squat position.
• Hold the bottom of a squat. hold it for 10 count
• On Q call, perform a “burpo”, land in bottom of squat, then a jump up, land in bottom of squat. Repeat X 3.

The Docks

• Run down the dark path to the far dock.
• Split the PAX in two groups
• Group 1: Run back to the hell-of-a-pad, 5 quality burpees, run back to dock.
• Group 2: Rope Merkins and Box Jumps.

  NOTE: “rope merkins” were done on a the ropes pictured below, added a little instability to the bottom of the merkin, which was a nice thing.

• Flapjack.

Grinder

• Run back to the hell-of-a-pad.
• “Find yourself at the bottom of squat”, hold it for 10 count
• On Q call, perform a “burpo”, land in bottom of squat, then a jump up, land in bottom of squat. Repeat X 4.
• 10 low slow pushups in cadence
• 10 Phelps Merkins (AKA Prone Jack Webb, AKA Lochte Merkins, see link scroll halfway down )
• Run up the stairs of Premiere deck (I’m a tenant, you are my guests)
• 20 Low Slow Squat, in cadence.
• Run down the stairs.

Home Stretch

• Run toward B-Commons, down in front of hotel.
• Some planking and merkining.
• Run up the “Red Riding Hood” segment back to the top of bagpipe hill.
• Some planking and merkining.
• Run back down B-Pipe hill to the launchpoint.
• Done !

Mole

Solid effort from a hardy group of dudes this morning. Not a lot of complaining, except on most of the exercises involving squats. Hard to observe all the quality individual efforts as we were running about with such reckless abandon. Strava says 6 miles even for YHC (including pre-run), so we definitely covered some ground which is par for the course at The Brave. Good to see some of the BRR slackers getting their run on again: Voodoo, Flint. Good to meet 777 (again or for the first time), Lorax, and Cable Guy. First time posting with you dudes, nice work today. One Niner has clearly been lifting, he seemed to have no problem with the squats at any point. Frehley’s was the 12th man (not the 13th) at COT and looked like he got a good sweat in today, well done and much respect. Soft Pretzel and Ringer are fast runners and need more of a challenge at a running workout than YHC can provide. Mighty Mite is having a busy day today, posting at Brave and at Black Diamond tonight with One Niner. He continues to bemoan the imminent loss of his 20s. Don’t worry Mighty, 30’s are pretty good too; plus you can drop one “HATE” from your callsign. Fallout has been to every one of my last 3 Q’s, I’m getting the eerie feeling he’s a glutton for punishment (or he thinks my workouts are easy for him, which is equally plausible)

Mario, MT; thanks for the oppo to lead.