Running and burpees for everyone

Running and burpees for everyone

0530- mosey to track and run 1 warm up lap. Meet in corner 4 for COP.

COP – burpee ladder…
10 burpees, 15 Merkins, 9 burpees, 15 SSH, 8 burpees, 15 mountain climbers, 7 burpees, 15 Peter Parker’s, 6 burpees, 15 Parker peters, 5 burpees, 15 lbcs, 4 burpees, 15 imperial walkers, 3 burpees, 15 squats, 2 burpees, 15 Merkins, 1 burpee.

Partner up and mosey to end line of soccer field. Partner 1 does suicide sprints of 20yrds, 35 yards, 50 yards while partner 2 does said exercise. Flap jack. Rinse and repeat 3 more times. The 4 exercises were burpees, Merkins, lbcs, flutter kicks

Stay w your partner and mosey to track. Each guy does 25 Merkins, 25 squats, and 25 lbcs and then run a lap. Rinse and repeat 4 times. The 4th lap is modified to a 50 yrd sprint.

Mosey to hill w partner. Partner 1 does 10 Merkins, runs up hill and does 5 burpees at top while partner 2 does said exercise. Flap jack. Rinse and repeat 3 times. Exercise was Merkins, heels to heaven, and Freddie Mercury.

Mosey to parking lot for 3 min of Mary.

It is such a rush to have the opportunity to Q an F3 workout!! One of the ways I gauge the toughness of a workout is by the amount of chatter going on. Although I was gassed by the end of the suicide sprints, I still heard Bush and Sussudio yapping away. They were talking about soccer practice, the weather, etc. I figured with everyone else breathing heavy – the workout was half way decent. Anyways- thanks for the opportunity to lead. Great work by all!

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