7 of Lake Norman's finest joined me for a 55th birthday beatdown. Here's how it went:
Warm-o-rama
SSH x15 in cadence
Imperial stormtroopers x15 in cadence
Toy soldier x10 in cadence
Slippery dip can x10 in cadence
5 burpees
The Thang:
Mosey to blocks for 3 rounds of:
curls x10 in cadence
Overhead press x10 in cadence
Skullcrushers x10 in cadence
Lawnmowers 10 each arm
5 burpees
Run a lap
Mosey to benches for 3 rounds of:
Bulgarian split squats 10 each leg
dips x15 in cadence
Step-ups 10 each leg
5 burpees
Mosey to the bars for 3 rounds of:
10 pull-ups
15 squats in cadence
5 burpees
Mosey to bridge, bear crawl across and then mosey back
Mary by Committee
Perrier- 5 final burpees
Dingo – crunchy frog
Auto – merkins
Crimson – pretzel twists
Tuffy – flutter kicks
Roadie- Freddy Mercury
Soprano – little baby extensions
Turncoat – mason twist
Moleskine:
I was happy to hear complaints 10 minutes into the workout. Didn't take long for the Pax to figure out there would be 55 burpees in their future. Thanks for coming out fellas!
Block work is significantly harder if you're amped up and don't put the block down between reps
Not sure if the rain half-way through helped or not. At least it washed off some of the sweat
Thanks to all my F3 brothers for keeping me fit, holding me accountable and making me feel younger than I am. I cherish all the friendships developed over the past 10 years!