Building Burpees

October 16, 2019

WHEN: 10/16/2019
QIC: Misery, Chowdah
PAX: ShakeIt, Magellan, Larry Legend, Uncle Phil

Misery and Chowdah co-Q’d since October is co-Q month at Hurricanrana. Misery led the first half and then Chowdah brought us home.

Warm Up

SSH x 25
Willie Mays Hays x 10
Little Baby Arm Circles x 10 and reverse it
Imperial Walkers x 20
Slow Merkins x 10
Fellowship jog – One lap

The Thang

One lap around, stopping at each speed bump. There were four speed bumps, spread out evenly. Plank at each stop until everyone arrives.
– First stop – Merkins x 5
– Second stop – Merkins x 10
– Third stop – Merkins x15
– Fourth stop – Merkins x 20

Let’s do it again but this time …
– First stop – Air Squats x 10
– Second stop – Air Squats x 20
– Third stop – Air Squats x 30
– Fourth stop – Air Squats x 40

A couple of 10 counts and then a scrambler
1) bear crawl to first speed bump and run back to start
2) Lunge walk to first speed bump and run back to start
3) Broad jump to first speed bump and run back to start

Jog to the guardrails/dips station and in cadence:
Dips x 30
Derkins x 25
Urkins x 25

One more time with slight alteration
Dips x 25
Derkins x 20
Urkins x 20

Misery turned it over to Chowdah

Build a Burpee – 5 Burpees follow by lunge walking 5 parking spaces. At each stop a new element is added to each Burpee rep. In order:
– 10X Half Burpees 
– Burpee (standard)
– Burpee + squat hold 
– Burpee + squat hold + 5 (each arm) shoulder taps 
– Burpee + squat hold + 5 (each arm) shoulder taps 
– Burpee + squat hold + 5 (each arm) shoulder taps + 5 plank jacks + 6 opposite arm/leg extension
– 10X Half Burpees

Partner side plank holds. Partner 1 stands in squat position while holding Partner 2’s upper leg. Partner 2 holds this side plank position while trying to keep both legs parallel. Both partners hold this position for 30 sec. Partners switch positions and switch legs.

Mary

Freddie Mercury x 25
Superman 10 count ring of fire