Lets do burpee swings

Lets do burpee swings

9 men showed up Monday morning for YHCs maiden Q at Foxhole.

The Thang
Mosey to second row of the parking lot
SSH x 30
Mountain Climber x 25
Imperial Walker x 25
Squat x 20

Mosey and circle up at on center of turf #1
Reverse Lunge figure 8’s x 20 OYO
Swing with a 3s hold x 20 each arm OYO
50 burpees + 10 two arm swings with “ears through”

• Do burpees until 1 minute timer goes off
• 30 seconds for 10 two arm front swings with “ears through” (arms extended overhead with arms behind ears).  Timer goes off.
• Timer Repeato until 50 burpees in total is complete
• If burpees are finished be sure to do last set of 10 two arm swings
• Plank it up when done.

Short Snatch x 10 each arm

Mosey to sidelines and partner up, size matters.
“Catch me if you can” – P1 runs with both kettle bells, P2 does 10 merkins and chase.  Flapjack until lap around turf#1 is complete
P1 does goblet curls (or both bells), P2 runs across field and back.  Flapjack for 50 total count curls.
Plank when done
6 inches with 10 count from Soft Pretzel
Hold it.
6 inches with 10 count from MarketTimer

Circle up at center field for Mary
KBC x 30 (Kettle Bell + LBC = KBC)
Flutter + Press x 25
Dolly + Press x 25
Rosalita x 20
4 count bicycle + 4 count heels to heaven = 1.  6 count total
Russian Twist x 10 with bell.

Mosey back to lot
We arrive early.
10 burpees on your own

Moleskin
This was YHC’s FTQ at Foxhole and his first workout since Oct 4th so he thought we’d do something fun.  Burpees are fun!  Don’t think the PAX knew i had actually planned for 100.  Maybe next time. Catch me if you can was tough this morning following the burpee spectacular.  YHC was cadence counting like a champ during Mary but couldn’t hear the PAX sounding off the count and threatened to keep going if he didn’t know what number we were on.  Next exercise was golden! Today was a beast and chatter was minimal, unless you count back-chatter.  Ask MarketTimer how it felt to be sandwiched for that one. YHC was still out of breath in the Name-o-rama recording!

Announcements

• MarketTimer announced the arrival of 2.0 #2 for November 9th.  Not sure he will make Strike City on the 10th.
• More news on the Joe Davis Resolution Run on January 4th, 2014.  This will be a Convergence for F3 starting at 7am, followed by a coffeeteria and then the 5k run at 9am (Double Down).  This is good opportunity to support one of our own and also supports a great cause.  Be on the lookout for an email/flyer on how to register coming soon.