The almost no burpees workout

January 26, 2018

WHEN: 01/26/2018
QIC: BooBoo
PAX: Trickle, Tree house, Moore, Cousin Vinny, LoPair, Dean Wormer, Turnpike, Spooky, Bandcamp, Eddie the Eagle, Gonzo (FNG), Kevin, Homes, Stevie Ray, Rudy, DOI, Manafort, Harley Quinn

19 PAX came out for a wonderfully crisp Friday morning. We welcomed FNG Gonzo today!

Warm-Up:

  • IC SSH x 30
  • IC WMH x 20
  • IC Arm Circles x 10
  • IC reverse Arm Circles x 10
  • IC Good morning x 20

The Thang:

2 sets of 20 Peter Parker merkins and 20 IC lunges

Count of by 3, Group 1 run the loop, Group 2 hanging knee raises, Group 3 squats (3 rounds)

3 sets of 15 IC dips, 20 IC step ups

2 sets of 10 each side IC side plank twist, 10 each side IC side lunge

By popular demand 10 burpees OYO

To bring it home 30 seconds each side calf stretch and runners lunge stretch.