The morning started for TB and Dean Wormer when they set off for a Ruck at 5. At 6 YHC and Pickachu joined the mix for a 30 minute circuit of exercises including squats, KB swings, man makers, curls, overhead press, and rows utilizing a variety of plates, dumbbells, and a sandbag. The awesome mix of classic rock like Metallica, Rush and Ratt

As you may know, I’m not much for themes. This morning though, Food Lion’s tardiness inspired me to inject a last minute theme–penalty burpees.

Warm Up

SSH, WMH, windmill, slow squats, slow merkins, 10 penalty burpees because Food Lion was late.

ME

Mosey’d to Shooter’s Hill for some dealer’s choice. One pax called an exercise for the others while he ran up an down that awesome hill. Exercises included lunge jumps, merkins, diamond merkins, plank, WW2s, donkey kicks. Before we began though… 10 penalty burpees because Food Lion was late .

Traveling burpees up the hill. Before we began though… 10 penalty burpees because Food Lion was late . Bear crawl back down the hill. Before we began though… 10 penalty burpees because Food Lion was late .

Mosey’d to the pit in front of Fetzer Gym. Before we began 10 penalty burpees because Food Lion was late .

• 20 box jumps OYO
• 10 IC single leg squats
• 10 IC single other leg squats
• 10 IC alt leg step up
• 20 IC dips
• 10 IC derkins
• 20 IC dips

Mosey’d to the stair next to the book store for lucky elevens: donkey kicks and dry docks. Before we began though… 10 penalty burpees because Food Lion was late .

Mosey’d back to the start where we discovered Graceland running sprints Han Solo. He was so late that we were gone by the time he arrived. While I commend his not bailing when he saw the empty field, he earned credit for the penalty burpees going forward.

We did some ab stuff, but I can’t remember exactly what. Then we went for a fellowship around the track. Before we began though… 10 penalty burpees because Grace Land was late . Half way around we did 10 penalty burpees because Grace Land was late . At the completion of the lap we did 20 penalty burpees because Grace Land was late . That made 100 penalty burpees for the day!

Mary

We did some box cutters, reverse box cutters, hello dolly, glute bridge, and LBCs. The best part of Mary for was when Hot Pair orchestrated a mutiny during a super man hold. I began counting, but before I reach 20 Hot Pair took over the counting and pushed us to a 50 count. Thanks for pushing us Hot Pair!