Broken Burpee Mile

Broken Burpee Mile

19 Men put two feet on the floor in the gloom and started off their week with F3 The Matrix.

The Thang:

Small jog traversing the field with butt kickers, high knees and shuffles mixed in

COP:
SSH x20IC
IW x20IC
Low slow squat x20IC
Mtn Climbers x20IC

Mosey to the track and partner up for burpees and running part 1

Partner 1: circumnavigate the track (~200 yards)
Partner 2: 10 burpees and wait for your partner
Rinse and repeat until both partners have done 5 laps on the track

Mosey to the wall for some People’s Chair and Incline Merkins

Back to the track for burpees and running part 2 (the sequel is never better)

Partner 1: circumnavigate the track (~200 yards)
Partner 2: 10 burpees and wait for your partner
Rinse and repeat until both partners have done 3 laps on the track

Circle up in infield for Mary:
LBC x20IC
Dolly x20IC
LBC knees right x10IC
LBC knees left x10IC
Freddie Mercury x20IC
Heals to Heaven x20IC

Mosey to the playground for some gym work
5 pull ups
10 dips
15 decline merkins
repeat

Line up on sidewalk for lunge walk to school
Jog back
Bear crawl to school
Jog back
Lunge walk to school
Jog back

COT

Moleskin:
1) Burpees and running are never (always?) a good combination. The original plan was for 10×10 but I didn’t have it in me today. Maybe something for the future…
2) TR wanted the burpee mile badly and got just what he wanted. Think of it as Christmas in June.
3) Alf came out on the short end of a couple of jokes today. All puns intended.
4) Always an honor to lead – thanks for following

Announcements:
1) Food drive all week check the weekly email and bring your canned goods
2) Check out the pre-blast for helping Blue Hen move this Friday/Saturday on the site
3) F3 Dads this Saturday at Colonel Beatty Park