Burpees, Burpees, and More Burpees

Burpees, Burpees, and More Burpees

9 SOBs decided they needed a little work to start their weekend off right.

VSF was planted, as the real one was with Madame who was enjoying a much deserved smart sack.

Slow mosey out of parking lot allowing Gomer to get out of his car and catch up.

Mosey down Ballantyne Common Parkway, crossing Johnston road and navigating around the road crew equipment, causing YHC to make some unplanned left turns, but were quickly back on course.

Head down Ballantyne Commons to Premier deck, armed with a Starbucks card if Barney Fife were to show himself – but not a sign was had.

Lunge walks last 25 yards to Ballantyne Corp. Pkwy – getting the legs loose.

Turn left and mosey to back left corner of Premier lot, to the stairs.

Warmup

Stair / Burpee suicides

5 burpees oyo – run up one flight of stairs 5 burpees oyo – back down to bottom
5 burpees oyo – run up two flighs of stairs 5 burees oyo – back down to bottom
5 burpees oyo – run up three flights of stairs 5 buprees oyo – back to bottom
5 burees oyo – run up four flights of stairs to top 5 burpees oyo

circle up – 13 SSH in Cadence – thats enough to shake out the legs – back down the stairs.

The Thang

Escalator to Hell

Line up across the sideline of the soccer field.

5 x widearm merkins, 5 x jump squats, 5 x leg lifts (lying on back lift legs from 6″ to 90 degrees and back), 5 x burpees – AYG across the field (approx 50 yards)
10 x wide arm merkins, jump squats, leg lifts, burpees, AYG across the field
15 x wide arm merkins, jump squats, leg lifts, burpees, AYG across the field
20 x wide arm merkins, jump squats, leg lifts, burpees, AYG across the field
25 x wide arm merkins, jump squats, leg lifts, burpees, AYG across the field
20 x wide arm merkins, jump squats, leg lifts, burpees, AYG across the field
15 x wide arm merkins, jump squats, leg lifts, burpees, AYG across the field
10 x wide arm merkins, jump squats, leg lifts, burpees, AYG across the field
5 x wide arm merkins, jump squats, leg lifts, burpees, AYG across the field

Fast jog down Btyne Corp parkway to bullring – 6:10 – maybe enough time.

Line up for a couple 200 repeats. 200 meter AYG, 200 mosey, 200 AYG, 200 mosey to complete one cycle.
Out of time – fast mosey back to launch. 6:20 – poor time management by YHC.

COT

NMM

This is one of those workouts that even as the Q, YHC was thinking – Do I really want to do this? But you don’t getbetter by doing the easy things #ISI

Solid crew today, everyone pushed it from the stair suicides to the escalator. Not sure about the others, but for YHC, the highlight of the morning was getting to lie down in the wet grass for the leg lifts, helped to cool off.

For those keeping score – we covered 3.2 miles (per Voodoo), did 165 – 175 burpees (there was disagreement with the pax on how many were done in the parking deck, due to O2 deprevation), 125 wide arm merkins, 125 jump squats, and 125 leg lefts. Solid amount of work for 60 minutes.

Thank you men for allowing YHC to lead and for getting up and keeping YHC from doing it by himself. YHC always says it but it is both an honor and humbling.
One note, Frehley’s is becoming a serious running beast – awesome to see.

Some great quotes of the morning:

Frehley’s – “Honeysuckle – one of the great smells of the world. Watch honeybee, he may start throwing himself against the bushes”

Dolphin (because YHC is part owner of Good Bottle Company) – “I hear Common Market has really good beer.” This said after he threw his Good Bottle Company hat down and stomped on it – a sign to YHC it was a good workout.

Announcments:

Death March: http://f3nation.com/2015/05/06/f3-death-march-preblast/

The Goat: http://f3nation.com/2015/05/06/preblast-the-goat/

The Hog and Coyote: http://f3nation.com/2015/04/28/2nd-annual-hog-and-coyote-hc2015/

Also keep an eye out – Area 51 is getting into the game too – look for the tweets and preblasts for Southern Discomfort.

That’s all YHC has. If anything else of note happened, shout out below.

Champagne Out.