3 PAX for EC 5k and 13PAX for the ME. YHC was excited to Q #theeagle because it is a great site and my last attempt got botched due to the lock-down. Well with the party back on, YHC wanted to come up with something new to turn it up a bit. Enter the Spider-Man Burpee. Admittedly, YHC was feeling more diabolical then usual and knew this was going to be tough. With the PAX amped and ready, we got to work.
Warmup:
- SSH IC x20
- Imperial Walkers IC x10
- Willie Mays Hayes IC x10
- Good mornings IC x10
- Slow Merkins IC x20
- Mosey to track and take a lap
The Thang:
- Phase 1: Track
- 10 Pullups
- 20 Jump squats
- 30 LBCs
- Quick lap around the track
- Repeat x3
- Mosey to the bottom of the main entry road to Creekside
- Phase 2: The Spider-Man burpee
- The Spider-Man Burpee is a combination of the Spider-Man Merkin and a burpee. A Spider-Man merkin is a merkin where you bring your right knee to your right elbow as you go down, then come up and do the same thing on the left side. That equals 1 Spider-Man merkin. Sounds awesome! So how could we make it better? Add it to a burpee! So here goes, the motion will be a full burpee, but after the single merkin, do a Spider-Man merkin (1 right, 1 left) then hop up (should feel like 3 merkins total). That equals 1 Spider-Man Burpee. Enjoy!
- Run to the first light drop and do 9 Spider-Man burpees
- Second light, 8 Spider-Man burpees
- 3rd, 7 Spider-Man burpees, etc….
- Ended at the top of the road (8th light) and 2 Spider-Man burpees.
- Wow. That was no fun at all. Can I get a 10 count? 🙂
- Mosey to the drop off area
- Phase 3: Drop off
- PAX split into two groups to keep our space and alternated exercises using the same cadence
- First two exercises were Dips and Squats x20 IC, switch and repeat
- Next exercises were Derkins and Jump lunges x10 IC, switch and repeat
- Mosey back to start
- Phase 4: Eagle parking lot
- PAX line up across the parking lot (right side) facing the school
- Bear crawl to light post
- Carolina DD x20
- Crawl bear back
- Repeat, but change exercise to Peter Parkers x20
- Circle up
- Mary
- Hello dollys x20 IC
- Heels to Heaven x25 IC
- Flutter kicks x50 IC
Announcements: The Bull 31 Oct 2020
COT:
YHC is just feeling incredibly blessed to be a part of F3 and especially in this area with this group of men. We have such a strong group of HIMs out there, stepping up to lead, volunteering in the community, and extending F3 beyond the workout. YHC would like to encourage you to continue to reach out to others for a 2nd or 3rd F event whenever you can. YHC can take his own inventory here, knowing that I could do better at this. Help keep me accountable and let’s do something together! Enjoy the day and have a great July 4th weekend!
SYITG
OPEC