Yes we did burpees

Today was expected to be a light day, many PAX were doing the Gate River Run, others had EA’s.  YHC did warn that anyone who posts will be doing burpees.

Warmup:

• LBAC fwd – 15 IC
• 3 burpees oyo
• LBAC bck – 15 IC
• 3 burpees oyo
• Don Q – 15 IC
• 3 burpees oyo
• BAC fwd – 15 IC
• 3 burpess oyo
• BAC bck – 15 IC
• 3 burpees oyo

The Thang:

There were 4 cones set up in a square approximately 20 yards x 20 yards.

Face the flag – start with 5 burpees, run backwards to cone, 5 burpees karaoke to next cone, 5 burpees, run forward 5 burpees, karaoke to next cone 5 burpees (25 total)

Face the flag – start with 20 LBC, run backwards to cone 20 LBC, karaoke to next cone, 20 LBC, run forward 20 LBC, karaoke to next cone 20 LBC(100 total)

Face the flag – start with 10 merkins, run backwards to cone 10 merkins, karaoke to next cone, 10 merkins, run forward 10 merkins, karaoke to next cone 10 merkins(50 total)

Break – SSH 15 IC

Rinse and repeat 2 more times but starting at a different cone each time, and going opposite direction too.

totals: 75 burpees, 300 LBC, 150 merkins

• Flutter kicks 15 IC
• 1 burpee oyo
• Hello Dollies 15 IC
• 1 burpee oyo
• Box Cutters 15 IC
• 1 burpee oyo

YHC then decided to leave the AO and take a nice easy mosey around Muumuu park to see the volunteers and water station get set up for the River Run.  The PAX stopped at some benches for

• Derkins 15 IC
• Irkins 15 IC
• Squats 15 IC

we finished the run and circled up.

Naked Moleskin:

Prayers for healing – Bing, Cousin Eddie, Prayers for family – OTC, Seatdown. Prayers for runners.

Aye!