Burpee Machine

Burpee Machine

The crowd was lighter than usual at Death Valley this morning.  Fourteen guys posted in the gloom and sweated their arses off.  Jog one warm-up lap around the track.

COP:

• 1 legged burpees x 10 each leg
• SSH x 30
• IW x 30
• Staggered arm merkins (R) x 15
• Mountain Climbers x 30
• Staggered arm merkins (L) x 15
• Diamond burpees

Jog 1/2 lap around to the track to the football goalpost.  Partner up with someone of different fitness level.

Partner 1 run 100 yards and back.  Partner 2 performs called exercise until P1 returns.  Flapjack and continue until team reaches 200 reps.

• Round 1 – Bear Squats
• Round 2 – Regular Merkins

Circle up for Mary:

• Prairie Fire Mary x 10 each direction
• CCV x 15 R/L
• Heels to Heaven x 20

10×10 – 10 burpees each minute for 10 minutes

COT

Moleskin:

• Strong work by all this morning.
• I had 2 more rounds of the partner work planned but had to audible after just 2 rounds.  The original plan called for groups of 3 which would provide more breaks between running.  Smaller group = more running.
• Another important audible called was my refusnick to be Geraldo’s partner.  We looked like twins this morning and partnering would have been too much.
• The best part about Prairie Fire Mary is your partner’s sweat dripping in your face.  I need to remember to put that on the shelf until winter.
• I think the group was in disbelief over the 10×10 call.  No one enjoyed that!
• We had a Lance Armstrong sighting this morning as a gentleman calmly rode his bike down to the track and proceeded to knock out cycling laps while we knocked out burpees.  I guess 24 hours of booty is getting close.

Announcements:

• No F3 Dads this Saturday, 7/5.  It will resume next Saturday, 7/12.
• Independence Day convergence at Calvary at 0700.  Coffeeteria to follow at Panara Arbo.
• Roaming HDHH tonight – Char Bar (Carmel Rd)