Burpees and Backwards

Burpees and Backwards

Disclaimer given, a few snowflakes fell, warm-up commenced:

• Jog to the church entrance closest to Hwy. 51 and back to launch
• Plank Position:
  • Calf stretch each leg
  • Mountain climbers in cadence (15 count)
  • Hamstring stretch
  • Merkins in cadence (15)
  • Hamstring stretch
• 10 lunges (no bell)
• 15 squats (no bell)
• 10 lunges (bell)
• 15 squats (bell)
• 20 swings

Partner up, catch me if you can to the lower entrance to the church building. Partner 1 – shrugs, partner 2 – 5 burpee chaser.

Facing away from the church, we set our bells just beyond the second grassy median then jogged back to the curb closest to the church.

1. “Inchworm” with 2 merkins to first median. (Start in plank position, 2 merkins, walk feet up to hands, walk hands out to plank, repeat). Run to street at top of hill, back to church, back to first median.
2. Repeat #1 to second median. Run to street at top of hill, back to church, back to second median.
3. Lunge + Twist w/ bell (quarter twist w/ bell each time in lunge position). Run to street at top of hill, back to church, back to third median.
4. Repeat #3 to bottom of hill. Run to street at top of hill, back to church, back to bottom of hill.

Called exercise, backwards jog (generous term) up hill to street, 5 burpees, jog back down:

1. 20 squat press
2. 20 squat press
3. 20 merkins
4. 20 merkins
5. 20 swings
6. 20 swings

Catch me if you can back to launch (shrugs/5 burpees). Circle up for Mary. 10 count of called exercise around the horn. I think we did:

• LBCs
• LBCs (again – blame Red Card!)
• Dolly
• Flutter
• 45-degree hold
• Freddie Mercury
• Luganis w/ bell

Great effort by all, despite the grumbling over the burpees and backwards trot up the hill. Thanks for not dissenting. Joe Davis Run for Recovery this weekend.