Burpees and Running, not much more to say.

Burpees and Running, not much more to say.

9 SOBs enjoyed some cool crisp fall weather and got better before the weekend.

No FNGs, and 2 site FNGs so short disclaimer was provided and off we went.

Quick mosey up Ballantyne Commons Parkway to Premier deck – back left corner stairwell for some burpee / stair suicides.

5 burpees, run up 1 flight of stair, 5 burpees, run back down
5 burpees, run up 2 flight of stair, 5 burpees, run back down
5 burpees, run up 3 flight of stair, 5 burpees, run back down
5 burpees, run up 4 flight of stair, 5 burpees, run back down

Quick mosey to the soccer field next to the parking deck for some escalator work.

5 diamond merkins, 5 jump squats, 5 heels to heaven, 5 burpees, AYG across the soccer field
10 diamond merkins, 10 jump squats, 10 heels to heaven, 10 burpees, AYG across the soccer field
15 diamond merkins, 15 jump squats, 15 heels to heaven, 15 burpees, AYG across the soccer field
20 diamond merkins, 20 jump squats, 20 heels to heaven, 20 burpees, AYG across the soccer field
15 diamond merkins, 15 jump squats, 15 heels to heaven, 15 burpees, AYG across the soccer field
10 diamond merkins, 10 jump squats, 10 heels to heaven, 10 burpees, AYG across the soccer field
5 diamond merkins, 5 jump squats, 5 heels to heaven, 5 burpees. Recover.

Long slow run over to small pond past the Bull Ring, on the right for a The Brave version of the triple nickel.

Run up hill – 5 burpees, run downhill 5 burpees, lap around the lake.
Rinse and repeat 5 times.

Quick Mosey back to launch with some astronomy thrown in free of charge.

Finished.

NMM
Most of this was just recycled from previous workouts of YHC. If it works, why change it. Also, figured it would be the last chance to really get after it before the Mud Run. Doesn’t look like much when its all written down, but it was.

Everyone pushed it hard today – not really much of a six to speak of – great work.

Lots of work was done today: total distance – between 4.0 and 4.2 (some discrepancy between the two site Q’s GPS watches). 170 burpees, 80 diamonds, 80 jump squats and 80 heels to heaven.

Hope everyone got their money’s worth. YHC is still smoked.

Lots of mumble chatter too.

Lots of grumbling about the wet soccer field. It was wetter than normal but not as compared to next week at the Mud Run. That said, Mermaid still let YHC know that YHC got his shoes extremely dirty. Granted it does appear that Ballatyne is very proud of their sprinklers and likes to run them all the time.

The stairs / burpee suicides are always a great crowd pleaser too. Great way to get warmed up.

Not much need for form police today either, everyone brought their A game.

Thanks for allowing YHC to lead you guys around the Gloom this am. It was a privilege

Thats all YHC has – if something was missed, shout out below.

Champagne Out.