Burpees and Mike Tysons are like Peanut Butter and Jelly



Burpees and Mike Tysons are like Peanut Butter and Jelly

DiCCS (Disclaimer, Cell phone, CPR, Safety)

15 men made it out this morning 

Mosey to towards Middle School and stop near bus area to circle up

Warm-up:

  • Side Straddle Hop x 20 IC
  • Merkins x 10 IC
  • Imperial Walkers x 20 IC
  • Calf Stretch x 15 seconds, flapjack
  • Merkin into upward dog, hold for 10 second then transition to downward dog for 10 second
  • Extend left leg forward in lunge position with right leg back, hold arms above head for 10 second then twist right elbow to left knee and hold (This probably has a name but I’ll defer to our in house yoga expert Goodfella)
  • Flapjack the above

The Thang:

Mosey to the front of the Middle School

  • 1 Big Boy sit up, 4 single count American Hammers
  • Increase by 1 and 4 until we get to 10 Big Boy sit ups and 40 single count American Hammers

Mosey a few feet to the benches in entrance way of school

  • 20 Derkins, 20 Dips, 20 Step ups
  • Run a lap around the entire front parking lot (no half laps here)
  • Repeat 2 more times
  • Group elbow plank for 1 minute

Mosey towards Globe, stop halfway to regroup and circle up

  • 20 Heels to Blue Heaven IC
  • 20 LBCs IC

Mosey to Globe and stop.

  • 5 Mike Tysons
  • Run to first light pole for 5 Burpees
  • Run back to Globe for 5 Mike Tysons
  • 5 Burpees at 1st light pole, 5 Burpees at 2nd light pole
  • Run back to Globe for 5 Mike Tysons
  • 5 Burpees at 1st light pole, 5 Burpees at 2nd light pole, 5 Burpees at 3rd light pole
  • Run back to Globe for 5 Mike Tysons
  • 5 Burpees at 1st light pole, 5 Burpees at 2nd light pole, 5 Burpees at 3rd light pole, 5 burpees at 4th light pole
  • Circle back for the six and complete the final sets of Burpees, some got in an extra 5, 10, or 15 Burpees

Mosey to bottom of High School Parking Lot Hill

  • AYG to top of hill, 10 Merkins
  • Mosey to bottom of hill to COT, 10 Merkins
  • Still have 60 second left so Plank on elbows until 6:15

Done!

MOLESKIN

Dana asked me last Friday if I would Q the great Camel Dromedary today.  I’ve learned by now when asked you should say yes.  Also, I really like the Marvin Ridge campus and it has a lot to offer.


I’ve been dealing with a calf issue like 50% of the PAX seem to be dealing with right now so I wasn’t planning on doing a lot of running.  Deadwood seemed disappointed before we started on that plan – sorry.  My watch said 2.55 miles so hopefully everyone got in at least 2 miles.

Is anyone in WUC good with physics?  I wonder if there is any correlation between height and the speed of a burpee because I have never seen someone complete 60+ burpees as fast at Goodfella this morning. Way to kill it, encourage others, and circle back for the six.

I did something similar with Burpees and Mike Tysons at Clyent Dinner a few weeks ago.  I thought it was horrible because of the heat and humidity but today seemed to suck just as much.  Maybe having the Burpees and Mike Tysons and the end of the workout makes it worse than if they had been at the beginning. Or not, who knows

Pretty quiet for the most part today but everyone really pushed it, worked hard, and we stayed together for the most part.  Great job everyone

Thank you for the opportunity to lead.

Also, I saw this in another backblast recently and thought it worth repeating:

“If you know someone going through a tough time, don’t ask them if there is anything you can do. That’s a thoughtless gift card that never gets cashed in. You need to show up and serve them somehow, even if it means getting treated like a servant.”

ANNOUNCEMENTS:

  • Take group photos to send to marketing after every workout and send to directly Zinfandel
  • Bushwood CC is having their HARD launch this Tuesday, August 6th at Marvin Elementary.  Watchtower will be converging for this HARD launch so Bushwood CC at Marvin Elementary is the ONLY game in town next Tuesday
  • F3 Dads this Saturday at 9am at Dogwood Park.  Bango on Q.  Bring your 2.0s out for a great time with donuts at Dunkin afterwards.
  • Waxhaw Elementary needs YOUR help this Saturday from 8-11am.  Please sign up here to help out, especially if you can run a pressure washer: https://m.signupgenius.com/#!/showSignUp/508094bafae23a7f94-sprucing
  • Saturday, August 24th is Adopt-a-Downtown Waxhaw Clean Up sponsored by WUC F3.  8-10am and park at the church where we meet for Floater (Waxhaw United Methodist Church).
  • Goodfella is concerned with everyone staying hydrated with the heat and humidity.  Please hydrate and hydrate often.  If concerned, scared, and unsure of your current hydration status please send pictures of your urine color directly to him for analysis (multiple pictures throughout the day is not only acceptable but encouraged).

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