Five Golden Burpees

Five Golden Burpees

24 PAX gathered for a beatdown in the 26 degree gloom this morning.  Nice work by all.  Reading thru other backblasts this week, the 12 days of Christmas have been a popular choice.  Here’s the Death Valley version…

Warm ups:
Jog around parking lot
SSH x 25 – varying speeds
IWx25

Hand Release Merkins x 15

Jog to football field

THANG:

12 days of Christmas:
Day 1:

100 yard dash

Day 2:

2 one legged burpees, 100 yard dash

Day 3:

3 Turkish getups, 2 one legged burpees, 100 yard dash

Day 4:

4 Alternating lunges, 3 Turkish getups, 2 one legged burpees, 100 yard dash

Day 5:

5 Golden Burpees (hand release merkin at bottom), 4 Alternating lunges, 3 Turkish getups, 2 one legged burpees, 100 yard dash

Day 6:

6 Diamond merkins, 5 Golden Burpees (hand release merkin at bottom), 4 Alternating lunges, 3 Turkish getups, 2 one legged burpees, 100 yard dash

Day 7:

7 Seal Jacks, 6 Diamond merkins, 5 Golden Burpees (hand release merkin at bottom), 4 Alternating lunges, 3 Turkish getups, 2 one legged burpees, 100 yard dash

Day 8:

8 Wide Arm Merkins, 7 Seal Jacks, 6 Diamond merkins, 5 Golden Burpees (hand release merkin at bottom), 4 Alternating lunges, 3 Turkish getups, 2 one legged burpees, 100 yard dash

Day 9:

9 LBC’s, 8 Wide Arm Merkins, 7 Seal Jacks, 6 Diamond merkins, 5 Golden Burpees (hand release merkin at bottom), 4 Alternating lunges, 3 Turkish getups, 2 one legged burpees, 100 yard dash

Day 10:

10 Regular Merkins, 9 LBC’s, 8 Wide Arm Merkins, 7 Seal Jacks, 6 Diamond merkins, 5 Golden Burpees (hand release merkin at bottom), 4 Alternating lunges, 3 Turkish getups, 2 one legged burpees, 100 yard dash

Day 11:

11 Squats, 10 Regular Merkins, 9 LBC’s, 8 Wide Arm Merkins, 7 Seal Jacks, 6 Diamond merkins, 5 Golden Burpees (hand release merkin at bottom), 4 Alternating lunges, 3 Turkish getups, 2 one legged burpees, 100 yard dash

Day 12:

12 Peter Parker’s, 11 Squats, 10 Regular Merkins, 9 LBC’s, 8 Wide Arm Merkins, 7 Seal Jacks, 6 Diamond merkins, 5 Golden Burpees (hand release merkin at bottom), 4 Alternating lunges, 3 Turkish getups, 2 one legged burpees, 100 yard dash

Mosey to track for Mary:

Protractor

Dolly x 25

One legged Dolly 15R/15L

Jog to concession area and find some wall:
The Semi-Gloss (People’s chair) x 60 seconds
Plank with feet on wall – 10 count
Wall mountain climbers x 10
Rinse and repeat

CCV’s 13R/13L

COT

• Great group this morning.  Everyone pushed hard throughout.
• This workout was a test of the mind as much as anything.  What was 7 again?
• Not too much chatter from the PAX after about day 5…I’m sure O2 deprivation had something to do with that.
• So at one point I heard Mall Cop say to Turkey Leg “Do you have a speckled (ahem) Richard?”  Not sure what that was all about, nor do I want to know.
• Great send off by Busch!

Announcements:

• 3rd F workout Compass starts a new series this Friday.  http://f3nation.com/2013/12/11/new-compass-book-fight-by-craig-groeschel/
• Haggis wants to go for a really, really long run…and he wants you to join him.  Join Haggis on a 50 mile or 50k mountain spectacular.  There may also be a 10 mile option.