I hate burpees with a passion. They are pointless, painful and plain. But they’re ruthlessly efficient. And for that reason, they remain a staple of F3 workouts. There’s even a nation-wide #CSAUP happening right now centered on these bad boys #MakeAmericaBurpeeAgain
I’m challenging myself to #EmbraceTheSuck in 2021 by leading workouts in areas that are outside of my comfort zone. I suck at pull ups too. *Reminder to get back to @Das Boot with a commitment to lead this at Body Shop soon*
With a heavy focus on burpees in the event preblast, I knew this workout would scare away a few. I’m okay with that. To be honest, I wouldn’t have attended if I was on the receiving end of that message. But I knew that I needed the accountability of leading a workout (and Q juice) to tackle these frivolous things head-on.
And so it began. 0525 rolled around and lo and behold, @Atlas and @Brexit join me in my pointless endeavor! Together we embraced the burpee suck and we all learned a thing or two about the joy that is found in shared suffering.
Run a lap in the teachers parking lot. 10 SSH’s, 10 Hill Billies, 10 Mountain Climbers and 10 Burpees (CUE THE GROANS).
BURPEE COUNTER: 10
Mosey to football practice field (football field is locked) for 100 meters of Killer B’s: 1 burpee + 2 broad jumps + 4 bear crawls
BURPEE COUNTER: 22
The Burpee Mile: Perform 12 burpees, run 1 lap around practice field (.25 miles/lap). Repeat 4x Plank until all three are in.
BURPEE COUNTER: 70
The Big Boy Sit Up Mile: Perform 20 Big Boys, run 1 lap around practice field (.25 miles/lap). Repeat 4x. Recover with 12 burpees. Atlas reminded me that burpees are not an appropriate cooldown exercise, that would be stretching. Whatever.
BURPEE COUNTER: 82
Offer choice between tire flips and repeating Killer B’s for another 100 meters. @Atlas and @Brexit were in immediate agreement to go with tire flips. 15 Freddy Mercuries to round these out. Mosey back to launch. Would you look at that – we ran 3 miles! Round out the morning with remaining burpees until time.
BURPEE COUNTER: 100
My life was upended in many ways in 2020, some driven by the pandemic, others not. Like many others, I fell down. Over and over again. But it meant that I had to get back up. Again and again.
And what is a burpee except falling down and getting back up?
I first posted at an F3 workout on 1/11/2020. As I reflect on the this last year, my F3 brothers and friends are with me when I fall down and need to get back up. Sometimes I’m the one falling. Other times I’m the one helping get someone else back up. But the constant is that I’m not doing it alone.
We get knocked down. We get back up. Again and again. Together.
This workout (and many others) helped me see how there is joy to be found in sharing the burden of hard things.
It took 3 miles and 100 burpees to realize how much joy being miserable would bring me.
Roll into the Country Club at 0515 to get acclimated with the site and warmed up. As PAX trickle in, I take note of club members that are in violation of dress code (sleeveless, collared shirt) and issue a one-time warning, with fines to be applied for future violations.
This workout roughly marks my first full year of F3. The community of friendships I’ve formed over the last year has been a life-saver to my faith, my family and my fitness. Really wanted to focus on working with a partner and contributing to common goals. With disclaimer and overview we were off into the gloom.
Buddy the Elf, I mean YHC showed up shortly before 0500 for prerun with Alpaca-onesie to boot. Cooter greeted me with a smirk, Black Beard emerged from the minivan, Kirby from the Camry and we were off into the gloom with the wind in our hair. Pretty sure we ran 3 miles but the watch only said 2. Those were some long miles.
Wardrobe change for the main event. Cooter kicked us off with the reminder to social distance. I modified the disclaimer with a pronouncement of wealth upon all gathered and off we went. As @Rousey would say “we got shit to do”
Warmup: SSH’s, Peter Parker, Mtn Climbers, Hillbilly Squats, Merkins, Shoulder Taps
Mosey to parking lot in front of Sara’s Y for 12 DAYS OF F3 CHRISTMAS
Introduce new called exercise for each island in the parking lot
Each day introduce a new exercise and repeat prior called exercises
1: Sprint to Sara’s Y and back (12 total = 1 mile)
2: Diamond Merkins (22 total)
3: Sumo Squats (30 total)
4: Supermans (36 total)
5: Burpees (40 total) ALWAYS A CROWD FAVORITE!
6. Squats a-jumping (42 total)
7. Mike Tysons: (42 total)
8. Pax-a-Merkin’g (40 total)
9. ‘Merican hammers (36 total)
10. Planks-a-jacking (30 total) *Insert @Frehley’s dirty joke*
11. Low slow squats (22 total)
12. Carolina dry docks (12 total)
Mosey back to launch and meetup with runners
4 HIM emerged from the gloom for a Trick-or-Treat edition of The Brave. Spooky Friday edition with an emphasis on the # 13. Because you have to be afraid before you have the courage to be brave.
Warm Up: 13 SSH, 13 imperial walkers, 13 windmills (criticized heavily by Wild Turkey), 13 merkins (approved cautiously by Wild Turkey), 13 peter parkers, 13 LBCs
Select four tricks/treats, 1 PAX runs the circle while remaining 3 complete the called exercise. Healthy dose of pushups, plankjacks, monkey humpers and dry docks.
Mosey to fountain by SPX building. 13 tricep dips, 13 derkins. 13 x 2 air presses while sitting on the wall. First visit to this building since getting chased away by building security, per Wingman. Mosey to Parking Deck #3
Log 4.96 miles by the end of the workout, who knew you could cover this much distance in a parking deck?
3-mile prerun with Mic Check. Thanks for the accountability my friend to get some extra credit in today
Strange Brew showed up in a shirt, I hardly recognized him
Fountain #1: Chipotle
Fountain #2: Flying Biscuit
Fountain #3: St. Matthews
Fountain #4: Post Office
Light Posts on the way home
Roll in with 2 minutes before launch. Time for SPORTS and a FULL BODY BEATDOWN. What better way to pregame?
DODGEBALL (The 4 D’s): Partner work. 1 partner runs short loop while other partner completes called exercise in AMRAP fashion
Mosey to “Field of Dreams”
Mosey to “Swim Lanes”
Mosey to “Football”
Mosey back to “Field of Dreams” for the Vicious Cycle. Given the complex instructions and difficulty following them, Mighty Mite aptly renames this to Ambitious Cycle
Mosey back to launch. End with Gilbert, Swine Flu, Point Break and Mighty Mite calling Mary. Chopper, One Niner and Wingman join after logging their miles.
It seems every few Maul workouts, we venture down Murderhorn and do some arm and leg work with rocks from nearby rock pile. This led me to a new question – “What would it look like to structure an entire workout while carrying a rock?” 6 pax gathered in the sticky and still shadows of the Stonecrest Theater and embarked on a journey of Sisyphean proportions (In Greek mythology this King of Corinth was punished for his self-aggrandizing craftiness and deceitfulness by being forced to roll an immense boulder up a hill only for it to roll down every time it neared the top, repeating this action for eternity)
Could I build an hour-long workout without exceeding 10 unique exercises? This question was on my mind after my Virgin (Virtual) Q not long ago that featured a heavy rotation of unique exercises that made it hard to execute. I wanted to keep things simple, straightforward and maximize the sweat and sucky-ness. Fortunately I had a smaller crew to experiment on with the 5k/10k race launching around the same time we did.
THE NBA IS BACK! Well almost. Celebrated this morning with a basketball-themed boot camp beatdown. Focus on Agility, Strength and Endurance, breaking the workout into four quarters. SPOILER ALERT: The Hornets don’t make the playoffs #theresalwaysnextyear