16 PAX converged on LFC for a pre-Men's Breakfast beatdown led by Contra and YHC. It wasn't a matter of if we would do burpees, but how many…
PAX grab a rock and mosey to the side of parking lot. Drop the rocks off at the side of lot and mosey across he parking lot and circle up.
Warmarama
- SSH 5X IC, 1 burpee
- SSH 5X IC, 2 burpees
- SSH 5X IC, 3 burpees
- SSH 5X IC, 4 burpees
- SSH 5X IC, 5 burpees
The Thang
Part 1 – Contra
PAX line up opposite end of parking lot facing the rocks
- Bear crawl to the first parking lot line – 1 burpee
- Bear crawl every other line – 1 burpee but ADD an additional Murican (i.e. 1 burpee + 2 Muricans, 1 burpee + 3 Muricans, etc.)
- Continue until PAX do final set with 10 Muricans (total 10 burpees + 55 Muricans)
Grab your rock – Squat, Curl, Press 30X OYO
Repeato burpee/Murican ladder (replace bear crawl with crab walk)
Grab your rock – Squat, Curl, Press 25X OYO
Return rocks, mosey to the pull-up bars and partner up
Burpee pull-up AMRAP
- Partner 1 – AMRAP burpee pull-ups
- Partner 2 – Run a lap
- When P2 returns switch
- Done when 25 burpee pull-ups are completed
Muricans 10X IC
Part 2 – TBC
PAX line up on island at pull-up bars facing cars – Burpee Suicides commence
- Run to first island, 1 burpee, run back to starting point, 1 burpee
- Continue to each island executing 1 burpee at each island and at starting point (5 islands hit in total)
Partner up
Round 1
- P1 – Pull-ups 5X
- P2 – Squats 10X OYO
- Repeato 3 sets (15 pull-ups and 30 squats total for each PAX)
- Sprint width of parking lot
- Repeato
Round 2
- Man Maker Muricans 10X IC
- Jump lunges 20X OYO
- Repeato 3 sets
- Sprint width of parking lot
Round 3
- P1 – Pull-ups 5X
- P2 – Squats 10X OYO
- Repeato 2 sets
PAX line back up for burpee suicides – reduced distance to 3 islands
COT
Moleskin:
- The burpee breakfast was more of a buffet of everything that's awful, but strengthened the PAX in every way – we EARNED the real breakfast that followed
- TCLAPS to all the PAX for giving everything they had, that was the epitome of a smoke-fest
- Gray Ghost was a machine on the bear crawl, burpee/Murican ladder – leagues ahead of everyone else
- Great job to Smokey who did just that on the burpee suicides – well out in front of the PAX, strong effort
- 7 ruckers took on a 6mi standard with coupons prior to beatdown, some of which couldn't stay for the workout – Etch-A-Sketch, Auto, Mr. Burns, Smokey, 66, Tweetsie, TBC
- LFC hosted their quarterly men's breakfast, which several PAX stayed for – great message from Dee Lanier, Executive Director for UNCOMMEN. A ton of wisdom on how and why we need to be better men – 2nd & 3rd F was on full display