Just what the Dr ordered ….

Just what the Dr ordered ….

10 men and met up on a cool August morning and were promised minimal running. Workout began with a run to Pellyn Wood down to the bottom of the hill on Gorham Dr. After the obligatory side straddle hop, we started with an unpleasant 10 minute Burpee ladder.

Minute 1: 10 Burpees
Minute 2: 11 Burpees
Minute 3: 12 Burpees
Minute 4: 13 Burpees
Minute 5: 14 Burpees
Minute 6:13 Burpees
Minute 8: 12 Burpees
Minute 9: 11 Burpees
Minute 10: 10 Burpees

By the end of the ladder, I think only Benefactor and Rock were still knocking out the Burpee’s (although one was slightly more audible than the other)

Then we progressed to:
30 second sprint up Gorham Dr followed by
30 murkins
30 LBCs
30 squats
jog back down

30 second sprints up Gorham Dr followed by
30 murkins
30 LBCs
30 squats
jog back down

30 second sprints up Gorham Dr followed by
15 widearm murkins
15 diamond murklins
30 Russian twists
30 squats
jog back down

30 second sprints up Gorham Dr followed by
15 widearm murkins
15 diamond murklins
30 Russian twists
30 squats
jog back down

and finally, one last 30 second sprints up Gorham Dr and run back to COT

total miles 3.2
total burpees 120
total fun score C+

Announcements

Welcome to Juko visiting from Durham. F3 nation in Durham is thriving.
The Give2give campaign only has a few days left, http://f3nation.com/2017/07/29/give2give-august-1-31-2017/