YHC had the unfortunate experience of reading that on average you burn about 10 calories for one minute of burpees. That’s about 10 – 15 burpees depending on how smoked YHC might be. It turns out that one gummy bear is about 10 calories. Depressing.
With the desire to burn a few pounds after a Labor Day of beer and BBQ behind him, the plan was for a HIIT workout where the goal would be to get some reps in. Nothing too clever. Just work.
Warmup:
Invisible jump rope x 30
Ski abs x 20
Arm circles x 10
Reverse arm circles x 10
Slow merkins x 10
WMH x 10
Burpees x 10
The Thang:
Short follow the leader to the parking lot
Line up on the curb for a TRAVELING SET across the parking lot:
- Bear Crawl
- Crab walk
- Crawl bear
- Plank walk
- Lunges
- Sprints x 5
Regroup and 10 count at the bottom of the parking lot for an ESCALATOR (Succession of exercises gradually building up from the bottom to the top):
- Merkins x 10
- Squats x 10
- Lunges x 10
- WWIIs x 10
- Carolina Dry Docks x 10
- Burpees x 10
Regroup and short mosey to the picnic shelter for AMRAP CIRCUIT:
(5 groups x 5 stations. Do as many reps as possible. Rotate after runners are done)
- Runners run around the parking lot (timer)
- Dips on the picnic bench
- Shoulder taps
- Squats
- Jump lunges
Mary:
Russian hammer
LBC set (regular, left side, right side)
Reverse crunch
Announcements:
This Saturday, September 8th the F3 Churham Picnic at the BC Clubhouse runs from 4PM to 8PM.
This Sunday, September 9th Fannie Mae is sponsoring a Corn Hole tournament at the Mod in Pittsboro starting at 12Noon
This Tuesday, September 11th is the 911 Memorial Stair Climb at Kenan Stadium. Meet at 0545 at #keenan AO. There will be an opening ceremony and then stair climb.
Saturday, September 29th French Lick and family are putting on the annual Super Cooper Memorial Fund Raiser in Southern Village, includes a 5K
COT:
Today is only one day in all the days that will ever be. But what will happen in all the other days that ever come can depend on what you do today.
Ernst Hemingway