Seven squared burpees plus one is a lot

by | Feb 8, 2021 | Backblasts | 0 comments

Event Date

Feb 08, 2021

AO

Q

PAX

, , ,

Five F3LKN gloom warriors arose after Brady’s 7th Super Bowl win to celebrate YHC’s belated 7th F3versary bootcamp. Coincidence? YHC will let you decide.

 

WARM-O-RAMA

  • Regular mosey lap
  • 2nd lap with high knees, butt kickers and side shuffle left and side shuffle right
  • 7 burpees OyO  
  • SSH x 49 IC/ ISTs x 15 IC / Cotton Pickers x 10 IC /Arm Circles

 

THE THANG

  • Mosey to Callahan’s bridge
  • 7 burpees OyO
  • 7 Up and Overs (over + back = 1 cycle)
  • 7 Bridge Mericans x IC
  • People Chair w/7 Air Press x IC

 

  • Mosey to Stonemount corner
  • 7 burpees OyO
  • 7 WWII sit-ups
  • 7 diamond Mericans x IC
  • 43 Merkins OyO in front of Schneider house

 

  • Mosey to Pull-up bars
  • 7 burpees OyO
  • 7 pull-ups OyO
  • 7 Australian Pull-up x IC
  • 7 Squats  x IC

 

  • Mosey to playground
  • 7 burpees OyO
  • 7 staggered Mericans – Left IC
  • 7 staggered Mericans – Right IC
  • 7 shoulder dips x IC

 

  • Mosey to picnic tables
  • 7 burpees OyO
  • 7 step-ups per leg – OyO
  • 7 Decline Mericans x IC
  • 7 Incline Mericans x IC
  • 7 Squat to seat (touch that butt) x IC

 

  • Mosey to bricks and select coupon
  • 7 burpees OyO
  • 7 Curls x IC
  • 7 Shoulder Press x IC
  • 7 Tea Bag Squats x IC
  • Lap
  • 7 burpees OyO
  • 7 Bent Over Rows x IC
  • 7 Skull Crushers x IC
  • 7 Chest Press x IC
  • Lap
  • 7 Lawn Mower Pulls Left/Right OyO
  • 7 Squat to Press OyO
  • 7 Block Mericans x IC

 

MARY

  • The burpee – for a total of 50
  • Low Flutter x 20 IC
  • Mason Twist x 15 IC
  • J-Lo x 10 IC
  • Rosalita x 20 IC
  • Crunchy Frog x 15 IC
  • Low Dolly x 10 IC

 

SKINNY MOLESKIN

  • Small hardworking crowd with a minimal amount of mumble chatter. Covered all the many pain stations available throughout Arnie’s with a minimal amount of running.
  • Thanks to the Pax for indulging YHC with a seven count heavy workout to remember this special occasion. Reassuring to know that the fartsack can’t claim all the Pax on SuperBowl Monday.
  • YHC is truly blessed to have F3 for the past seven years. So many great memories and lessons learned. Pay it forward and get FNGs and Cotters to a workout soon!
  • Thanks Tuffy for the privilege of leading this great AO.

 

Aye!

 

Tagless

Submit a Comment