Seven squared burpees plus one is a lot

Event Date

Feb 08, 2021


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!

 

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