Burp…excuse me…Pee

Burp…excuse me…Pee

Great Burpee workout today with a group of highly motivated, hardworking champions!

Warmup

• SSH X 40 IC
• Squats X 30 IC
• SSSquats X 20 IC
• SSJumps X 10 IC

The Thang

• Mosey to “The Valley” for Burpee Runs
  • Run The Valley (up and down), do 15 Burpees on the other side, Run Back, do 15 more burpees
  • Flapjack X 4 without stopping
  • Total of 8000 ft/2,666 yards/1 mile Run and 120 Burpees
  • Hold Boat until the six (30 secs on 15 rest; flapjack)
• Mosey to bottom of “The Farm” (lurker) for Partner Carries
  • Partner Carries to the top of The Farm – 828 ft/276yards
  • Plank it out till six;  right/right/left/left/regular
• Mosey back to bottom of the lurker
  • All out sprint to “The Clock” – 1231 ft/414 yards
• Mosey to the Flag

Endex

COT

Moleskin – Pax worked hard on a perfect 43 degree winter morning. We had some guest in from Raleigh and other parts.  Thanks for working hard Pet Sounds, Tesh, and Cesspool! Come back and join us anytime.  Props to Becky for Coming in 3rd on the Burpee run despite being on IR for 4 months.  He’s going to be faster than us all in another month (coming off ACL Surgery).

Announcements

GOP off to Peru with some other F3 guys – Prayer for safe and effective mission trip.  Also for Crow’s Nest whose mother is nearing end of life.