Build a burpee workshop

27 eager beavers decided to get after it this morning in the balmy 31 degrees. No matter what the season, NC always stays humid. With 2 FNGs, who attended the pre-run I might add, a brief disclaimer and some light mumblechatter about it being cold (Swiper needs body fat) we began.

COP
10 Burpees OYO
Centurion Mile with 6 pain stations (IC x 10)
SSH (Hospice)
IW (Walgreens)
Plank Jack (Wells Fargo)
Mtn Climbers (BoneFish)
Lunges (Aqua center)
Monkey Humpers (Tartarus level 1)

Now that everyone is thoroughly warmed up we can begin the Build-a-Burpee workshop. Basically we deconstruct the movements of the burpee in order to work on some form. It’s an easy way to get smoked.

The Thang (Tartarus)
Using the entire length of the parking deck.
Round 1
10 Jump squats (bottom)
10 Groiners (middle)
10 Merkins (top)
Run to bottom
10 Burpees OYO
AYG to top and back to bottom
Then run to top and plank
Round 2 (Reverse)
AYG to bottom and back to top
10 Burpees OYO
10 Merkins (top)
10 Groiners (middle)
10 Jump squats (bottom)
Peoples chair. Mosey to stairs
AMRAP – 5 mins – Partners
P1 runs to far end stairs, up across and down to P2
P2 Burpees (try for 25)
Swiper and Co. lead some mary for all our early finishers (extra credit)

Filler work: (as identified by Purple Haze) Mosey to the farthest staircase and proceeded to ascend and descend at AYG pace. Do all 3 sets and plank on the six.

Mary
Mosey to start
LBC, Flutter, Dolly

That’s time. Thanks folks and don’t forget to tip your waiter.

Moleskinny: Def a few days later than expected and after a thorough review of the voice memo we struggled with oxygen to think and FNG name. The plan was simple, get a solid warm up in the newly found cold temperatures and then hit it hard with the pax most trusted exercise, The Burpee. Adding in the hill from parking deck ramps can really pump up the heart rate and thus ensure a solid burn. Thanks to all for letting me lead. T-claps to our newest comrades Boo Boo and Paw Patrol. They came, ill advised, with Fire Hazard and even did a 1.5 mile prerun with Margo and YHC. I think FH is looking to bump Madame T as all time FNG leader in 2017. Good work!!

Announcements:

Attending an XMAS party? Sign up and pay. Make the 2nd F Q’s lives easy and don’t let them guess at how many they need to accommodate.

A51 – Area 51 Christmas Party 2017!

SOB – 2017 SOB Holiday Party Pre-blast

There are many opportunities to give back, COTS (see Strawberry), Shop with a Cop, Youth Villages (see Scratch n Win)

Turkey Dash at Robinson Farms in Ballantyne (Thanksgiving Morning)

http://turkeydashcharlotte.com/

NO CENTURION 11/24/17!!!!!!!

Stay home with your Mother-in-Law or go find another place to sweat.