It was 27 degrees this morning. 11 showed up ready to take care of business. Knope narrowly escaped penalty burpees.
Warm-Up
—
- 10 burpees OYO
- Mountain Climbers X15 IC
- Peter Parker X15 IC
- Plank Jack X15 IC
- Overhead Press X15 IC
- Overhead Claps X15 IC
- Windmills X15 IC
- Short break while YHC tee’d up the soundtrack — Get By by Talib Kweli
- 10 burpee OYO sets during the song, with short breaks in between.
- 4 sets @ 10 per set = 40 burpees
YHC was so warm that he decided to do the warm-up again. Mountain Climbers, Peter Parkers, Plank Jacks, Overhead Press, Overhead Claps. Then another sequence of four 10 burpee sets, this time to Gun Music by Talib Kweli.
(After hearing all the gun fire and rasta flow at the beginning of the song)
What is this song about? — Justice
Guns…and being awesome. — YHC
90 burpees at this point.
Mosey to Motorco for:
- Inverted rows X7, three sets
- Erkins X 15, Dips X 15
- Erkins X 15, Dips X 15
Is there an exercise to get our hands warm? ~Coxswain
Yes — next exercise is called Jazz Hands. ~YHC
Mosey back to base.
Upon arrival, YHC made a brief comment about unresolved notes/chords in music…and highlighted that 90 burpees felt like a chord progression that needed to resolve to 100. So we did 10 more burpees. And followed that with the plank/shoulder burn — Mountain Climbers, Peter Parkers, Plank Jacks (on elbows this time to minimize cheating), Overhead Press, Overhead Claps — all X10 IC.
Mary:
—
- Flutter X 25 IC
- Heels to Heaven X 25 IC
- LBC X 25 IC
- American Hammers X 25
COT:
—
- PAX agreed to do COT seated on the freezing cold asphalt.
- The Bull is happening Oct26 — you’ll hear about this 100 times between now and then.
- 2nd F social at Beer Study Jan17, 5:30.
- Crab Cake’s cousin has cancer for the 2nd time, in hospice, has a 4 year old.
- Smeagol’s grandfather has cancer.
- Smeagol’s friend is having prenancy complications.
- YHC closed in prayer.
Props to Knope for 1) sharing spare gloves with Justice, whose hands had to be absolutely freezing, 2) knocking out the burpees he missed while getting said gloves, 3) receiving a promotion to 1st F Q & Vice President, Burpees for Durham, and 4)serving as YHC’s F3 sprit guide at the low, low price of $99 per month.
Props to the PAX for the workmanlike effort in the freezing cold.