YHC began perusing the exicon on the interwebs last night and found a whole list of new burpees to try out at today’s workout.

2 PAX showed up for EC which was a tabata style metal workout with 7 weight stations.

Warmup

• 25 X SSH
• 5 X burpees
• 10 X Willie Mays Hayes
• 5 X Apollo Creed burpees (one hand burpees, right)
• 10 X imperial walker
• 5 X Apollo Creed burpees (one hand burpees, left)
• 10 X good morning
• 5 X BOPO burpees (burpee, one leg-plank jack-one leg)
• 10 X arm circles
• 10 X reverse

The Thang

Burp & Merk – Burpee pyramid where we did escalating merkins for each burpee. We went up to 8 pushups then back down to 1. The plan was to go to 10 but YHC had to audible because of the pain.

Next we mossied over to the back of the parking lot where the gear was stashed. The timer we the guy doing burpees (10 X). Here were the stations:

• Burpees
• Ruck roller
• KB swing
• Curls
• Forearm twist
• Lunge w/ruck
• Goblet squat
• Overhead press with dumb bells
• Sandbag clean
• Sandbag over the shoulder

We did a full round and repeato.

Next we mosied back to the grass where we did a grizzly bear crawl. We beat crawled across the grass and every time YHC yelled “Grizzly” everyone did a burpee and then back down to bear crawl. We went across then back.

We finished with 10 X bent over burpees and 10 X plank jack burpees.

Mary

• 20 X LBCs
• 15 X right side LBCs
• 15 X left side LBCs

Adolphus led us in plank holds including regular, alternating feet stretched forward underneath chest, elbows, alternating feet stretched outside of shoulders, alternating feet stretching out calves, and ended with a long regular hold

COT

YHC shared a story where spending time with one child made another jealous and we need to make sure to make an effort to spend time with everyone we care about including kids, wives, parents, coworkers, etc. 

Go heels!