B.U.R.P.E.E.S.B.I.T.E.

B.U.R.P.E.E.S.B.I.T.E.

Yeah we all know daylight savings is a waste of good sleep and extra far sack time, but 26 hearty souls adjusted their watches and alarms for a good ‘ole fashion workout this morning at DMZ.

The Thang’

‘Fast-twitch’ type run from Carmel Park to Carmel Middle School. Circle up in the bus parking lot (under the light) for a little COT:

• SSH x20
• Imperial Walker x25
• Burpees x20
• Prisoner Squat X20
• Nipplers x40 ((O.Y.O) 20 each nipple)
• Burpees x15
• LBC x20
• Bicycle  x20
• Burpees x10
• Mountain Climbers x20
• Jump Squat  (O.Y.O) x20
• Burpees x5

Mosey toward track:

Line up alongside curb for off-set Mirkens X30 (x15 each arm)  (Left arm on curb, right on ground) FLAPJACK))

Jump fence – break up into two groups: FOUR COURNERS ON THE TRACK Repeat  3X

Group 1:

• Jog to 1^st corner
• Dive Bombers x20
• Jog to 2^nd corner
• Burpees x20
• Jog to 3^nd corner
• LBC x20
• Jog to 4^th corner
• Wide Arm Mirkens x20

Group 2:

• Jog to 3^RD corner
• LBC x20
• Jog to 4^th corner
• Wide Arm Mirkens x20
• Jog to 1^st corner
• Dive Bombers x20
• Jog to 2^nd corner
• Burpees x20

Jump fence – Mosey back to parking lot.

• Lunge Walk 100 ft.
• Jog to entrance
  • Diamond Mirkens x20
• Jog to speed bump
  • Narrow Mirkens x20
• Jog to next speed bump
  • Burpees x15
• Jog to next speed bump
  • LBC x20

Jail Break – Done.

Naked Moleskin:

T-claps to everyone who showed up this morning. Although I was a bit disappointed that we didn’t have enough time to do 4 full circuits on the track, I was pleased by the mumble chatter which was reduced and the burners were turned on.

Props go out to our one sole Rucker today, Checkpoint. This man is a BEAST.  Not only did he and two F3 brothers (Dora and Donkey Kong) complete the Heavy at Ft Bragg last weekend, he is rucking again this Friday night in the GoRuck Custom Challenge which will be held some secret place (not communicated yet). #STONGSHOWING

Prayers and wishes:

Please keep Chelms and Abacus younger brother, Bill in your prayers. Many of you know that he has stage V brain cancer. Bill is at Duke doing a clinical trial and is doing really well right now. So let’s continue to lift him up in prayer. 

Please join Chelms and Abacus at Freedom Park for a 5 and 10K Race for Brain Cancer Research on March 22, 2014.   We realize this is the same weekend as the Spartan Sprint and the Bobcat Arena workout, so if you are already committed please consider making a donation. For more information, please contact me directly at pchepul@gmail.com or via twitter at @pchepul.

http://www.braintumorcommunity.org/site/TR?px=3408952&pg=personal&fr_id=2291&fl=en_US&et=nUO88gVsYeG8mCgCuTqQlQ

Also additional information can be found on the F3Nation Forum site at: http://f3nation.com/theforums/topic/freedom-park-5-and-10k-race-for-brain-cancer-research-on-march-22/

Out – Run Stopper