Double Digits at tsunami…what a turnout. I wanted to rehash an earlier workout I led at the early version of the Shipyard. Burpee Broad Jumps have become a go-to in my workout bc they require a tremendous amount of effort and gas you out quickly. I also needed to make the workout heavy on merkins as we near the end of the merkin challenge.
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It went like this:
The Thang
“Tsunami Sandwich” – (Slightly modified to include additional work)
Each PAX line up at bottom of concrete monster
25 Burpees
100 Merkins
Burpee Broad Jump up the monster (5 jumps then 3 burpees) (~30 yards)
100 Bonnie Blairs (count each leg)
Bear Crawl down the monster (~30 yards)
100 Big Boy Sit-Ups
Burpee Broad Jump up the monster (5 jumps then 3 burpees) (~30 yards)
100 Monkey Humpers
Bear Crawl down the monster (~30 yards)
100 Merkins
25 Burpees
Early finishers knocked out a combination of stair jumps, merkins, and ab exercises.
As everyone finished with a few minutes to spare, we all took a lap around the school. Well, everyone except Blu who knocked out more merkins. I think his count was at 450 when we left.
COT/BOM
- Great work today
- I quick reminder for everyone to really concentrate on form when performing the work. We don’t get up at 4:30 in the morning (or 5:30 from Tsunami) to shortcut the work.
- Good to see X-ray posting consistently again.
- Welcome back Pebbles!
- I don’t know if anyone has noticed but BluePrint is kicking ass and taking names here lately. Solid effort!