Burpees 101: An Introductory Course

  • When:12/22/14
  • QIC: Hops
  • The PAX: Dick Clark, Tardy, Hannibal, Semi-Gloss, Chelms (WD), Leroy, Big Tuna, Hairball (WB), Chappy, Hopper, Orlando (LIFO), Baracus, 'Bout Time, Bridges, Pop Tart, Hops

Burpees 101: An Introductory Course

The VSF was planted, and 15 hearty lads set out for another assault at DMZ….Orlando (LIFO) followed shortly thereafter.


Jog to church lot and one lap (1/3 of mile?) around the church


SSH x 25

Slow Squat x 25

IW x 25

Rockhopper x 25

Split into 3 groups for the following:

Group 1 & Group 2 – H-R Merkins while Group 3 runs 1/2 way around lot to relieve Group 2.  Group 3 then does H-R Merkins while Group 2 runs to relieve Group 1….so on…so on…etc.  CDDs & Jump Squats also called exercises.

People’s Chair w/Overhead Press x 25

Donkey Kicks x 25

People’s Chair a la Frankenstein

Donkey Kicks x 20

Lunge Walk 50 yards

Bear Crawl 30 yards


High Knees

Backwards lunge walk 40 yards

Backwards bear crawl 40 yards


Mosey back to launch lot

6 MoM

Knee Up x 13

Slow Flutter x 13

Russian Twist x 13


SSH x 13

6-Count, Perfect Form Burpees x 13


Ye Olde Moleskine:

Good turnout by the DMZ pax…not sure why I was surprised.  DMZ pax always brings it, but the over/under was 12 this morning….like I said – the DMZ pax never disappoints.

Orlando joined us a couple minutes into the downPainment – glad you made it brother.

Some decent mumblechatter among the pax.  From the outset – several of the pax including Chelms, Semi-Gloss & Orlando were admitting they should never not post at DMZ as it is the closest AO to their home.  Sounds like an HC for every Monday at DMZ to me.  Tardy also lives very close to DMZ, so expect to see you more often brother when not taking the Muthaship whoopin’.

Last exercise produced some of the best banter in the morning gloom as Hairball referenced the “Cherkin” when YHC called 6-count Burpees.  YHC also demonstrated the 6-count burpee to a befuddled pax.  Chelms was scratching his head and looked very confused.

And just as an observation, Pop Tart bears a striking resemblance to Strawberry….twins?

I say it every time I Q, but it always bears repeating – it’s a privilege to Q the pax.  For those who haven’t Q’d a workout – you’re missing out, and you can do it…you should do it.  If you’ve been posting for 3-4 mos. or more and you haven’t Q’d – you’re overdue to Q.

Peace to you brothers

“And in the same region there were shepherds out in the field, keeping watch over their flock by night. And an angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were filled with great fear. And the angel said to them, “Fear not, for behold, I bring you good news of great joy that will be for all the people. For unto you is born this day in the city of David a Savior, who is Christ the Lord.”  Luke 2:8-11



“Unbroken” – Jan. 10th at Stonecrest theatres.  Sign-up.  Simba is your event Q.  I’ve got the book if anybody wants to borrow it.

Joe Davis Memorial Resolution Run – also Jan. 10th.  Sign up for 5K, 10K or both.

Checkout the F3 website to see what the F3F contributions and willing servant pax are doing at Billingsville & AG.  #servantleadership

Christmas Eve convergences: Anvil @ 6am for an hour followed by coffeteria & Atlas @ regular time





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7 years ago

I slept until 7:00 and don’t regret it. But sorry I missed the proper form burpee tutorial. What did Chelms do for all those counts? It only takes him 2 counts to get partway down and back up. Weather forecast for Fast Twitch? 39 and rainy. Awesome.

Chelms aka Tatertot
Reply to  Gummy
7 years ago

Actually, it only takes me 2 counts to do a 6 step burpee and thus my blue ribbon finish every time we run Jacobs Ladder (#oldschool). Screw form – I’m out to win with speed. All this banter about “form” is just an excuse for coming in last (or at least behing the WD).

Isn’t a burpee done at less than perfect form (not by much) still 1000 times better than fartsacking #justsayin.

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