The Bonnie Blair Burpee

FNG-1 = Van Damme

5:01

YHC flys into LFC kind of hoping not to see any other cars because I wasn't feeling running in the rain. Alas, Cherrybomb was there and he felt the same way. We mustered up the strength to run 2 miles in the rain at a nice conversation pace.

 

5:30

Warm-A-Rama

Mosey towards pull up bars. High knees and butt kickers on the way

SSH, IST, CP, Windmill

The Thang

• Grab a block
  • Curls
  • Shoulder Press
  • Skull Crusher
  • Bent Over Row
  • Pull Ups
    • All 10 IC except pull ups OYO
  • Repeato but this time x15 IC and no pull ups
• Mosey with block over to divider
  • Partner up
    • 1 Partner Squats w/ block while other partner does 1 burpee, then switch
    • 20 total of each for each partner
• The rain began picking up so even though we were already soaked YHC decided it was a good time to get some cover
• Under the cover
  • Dips x 10 IC
  • Step ups x 10 each leg
  • Incline merican x 10 IC
  • Butt touch squat x 10 OYO
  • Decline Merican x 10 IC
  • Killer B's
    • Bonnie Blair Burpee
      • One Bonnie Blair (lunge jump) each leg followed by 1 Burpee
        • x 10 OYO
  • Repeato
• Mary
  • LBC
  • Mason Twist
  • Pretzel Crunch
  • Jane Fonda
  • Low Flutter
  • Pigeon
• Recover Recover

Name-o-rama

COT

Moleskin:

• Although we weren't thrilled, thanks for running the standard Cherry Bomb, it was worth it
• Great work by all this morning, and WELCOME BACK Van Damme! He said he had taken about a year off, were glad you're back
• Hoping that all of your cars stayed relatively dry
• Thanks Cherry Bomb for the opportunity to Q

 

Until next time….. Mr. H