15 pax braved a soggy @F3GwdShipyard and did some major work towards #gettingbetter in the moon lit #gloom! YHC is a coupon guy but was feeling the need for a full on Burpee #beatdown. The burpee is one of the best body weight exercises so why not test the pax with an all out Burpee assault! We have also been missing the abs lately so why not smoke them some as well! The pax were ready and willing so #letsdothis!
Disclaimer
I am no professional at this but I can’t get enough of coming up with new ways to push the pax of F3Greenwood. Give it all you have, modify if needed and lets go get better!
COP
SSHx30 IC
LBACx20(Front)x20(Back) IC
Keep those arms up……Overhead Clapsx20 IC
Flutter Kicksx20 IC
Merkinsx15 IC
Mountain Climbersx20 IC
The Main Thang
“The Burpee Ladder”
Pax line up across the goal line 20 burpees, mosey(this started as a run for most then gradually to a walk) to the 10 for 19 burpees, mosey to the 20 for 18 burpees……..you get the idea! Down the field and back until you get to 1 Burpee! If completed…210 Burpees!
Plank until time. A 25 minute time limit was put on the Burpee Ladder! YHC had Abs to smoke!
MOM (9 min)
LBC’sx20 IC
Plank Jacksx20 IC
Vupsx15 oyo
Flutter Kicksx20 IC
Mountain Climbersx20IC
LBC’sx15 IC
Vupsx10 oyo
COT
Counterama, Namerama, Prayers(PotHole’s Father has been in Hospital, had biopsy and is now waiting for reults, CowBell asked for prayers for Westminister Pres as it transitions from its current facility to Rock Presbyterian)
Announcements: Augusta Launch, Both AO’s need Q’s in November, Papa Smurf announced Reindeer Run in Abbeville Dec. 5th, Keep watch in newsletter for other 5K’s coming up.
Flossy closed with Prayer
The pax brought it today at the Shipyard! The field was a soggy mess but no rain and moon lit skies made for a great start in the #Gloom! Mr. Bean even returned from his rainy days hiatus to #Getbetter! Rumor has it Gopher may be making a boot camp appearance in an attempt to get Mr. Bean out in the rain since YHC’s attempt at wearing orange to bribe our man with the no rain policy failed! But I digress, Back to today’s soggy burpee sufferfest. The Burpee Ladder is a brutal workout. 20……1 adds up to 210 burpees. Many finished this excellent fitness test! All made it downfield and were working their way back knocking out all the double digit stops. #tclaps to the pax! YHC recommended keeping up with where you finished and go farther next time! The challenge will be brought back! YHC felt the need to rock the abs some so a longer than usual Minutes of Mary greeted the pax after. They may have been on their 6 but the pax got no rest. A buffet of ab exercises awaited as did the soggy field. Honestly, it felt good laying in the standing water after the burpees. This was a low #mumblechatter day. The pax were pretty quiet except for the burpee grunts and pax making sure they were on the right number of reps. Obviously, work was done in the Shipyard! Keep getting better gentlemen…we have come along way and continue getting better! It was an honor as usual! Aye!