3 PAX posted on a very muggy and humid morning ready to take on the 3rd installment of Burpee Fridays for the March challenge. Utilizing an alternate FOP for the first time YHC arrived extra early to scope out the ant situation and safely lay out the course. The HIM arrived, quick disclaimer was given and we were off to gain those bonus points.
WARMUP
- SSH – X10 – IC
- BABY ARM CIRCLES – X10 (each direction) – IC
- FRANKENSTEINS – X10 – IC
4 CORNERS BURPEES
- PICK A CONE AND FACE HWY 54 AT ALL TIMES
- FORWARD BROAD JUMP BURPEES – X5
- LEFT SIDE BROAD JUMP BURPEES – X5
- REVERSE BROAD JUMP BURPEES – X5
- RIGHT SIDE BROAD JUMP BURPEES – X5
- MOSEY AROUND THE FOP AND SNAKE THROUGH THE ORANGE CONES
SNAKE BURPEES
- BROAD JUMP BURPEES – X20
- WEAVING IN AND OUT OF CONES LEFT RIGHT LEFT UNTIL THE END
- MOSEY AROUND FOP AND SNAKE THROUGH THE BLUE CONES
NINTENDO CHEAT CODE BURPEES
- SERIES OF 12 BROAD JUMP BURPEES BASED ON THE CLASSIC NINTENDO CHEAT CODE
- PICK A CONE BEGIN AND FINISH AT THE SAME CONE
- UP, UP, DOWN DOWN, LEFT, RIGHT, LEFT, RIGHT, BACK, FORWARD, BACK, FORWARD, SELECT PLANK, START RUN
- MOSEY AROUND FOP AGAIN A FEW LAPS SIDE SHUFFLING IN AND OUT OF CONES
4 CORNERS BURPEES – AGAIN!
- PICK A CONE AND FACE HWY 54 AT ALL TIMES
- FORWARD BROAD JUMP BURPEES – X5
- LEFT SIDE BROAD JUMP BURPEES – X5
- REVERSE BROAD JUMP BURPEES – X5
- RIGHT SIDE BROAD JUMP BURPEES – X5
- MOSEY AROUND THE FOP AND SNAKE THROUGH THE ORANGE CONES
SNAKE BURPEES…AGAIN!
- BROAD JUMP BURPEES – X15
- WEAVING IN AND OUT OF CONES LEFT RIGHT LEFT UNTIL THE END
- MOSEY AROUND FOP AND SNAKE THROUGH THE CONES
4 CORNERS AGAIN??? A BIT DIFFERENT THIS TIME!
- PICK A CONE AND FACE HWY 54
- ROUND 1 -FORWARD DUCK WALK, LEFT SIDE DUCK, BACKWARDS DUCK, RIGHT SIDE DUCK
- 1 BROAD JUMP BURPEE PER CONE
- ROUND 2 – FORWARD BEAR CRAWL, LEFT SIDE BEAR, CRAWL BEAR, RIGHT SIDE BEAR
- 1 BROAD JUMP BURPEE PER CONE
- ROUND 3 – FORWARD LUNGE, LEFT SIDE LUNGE (sumo lunge), REVERSE LUNGE, RIGHT SIDE LUNGE (sumo lunge)
- 1 BROAD JUMP BURPEE PER CONE
- ROUND 4 – FORWARD MOSEY, LEFT SIDE SHUFFLE, BACKWARDS MOSEY, RIGHT SIDE MOSEY
- 1 BROAD JUMP BURPEE PER CONE
- MOSEY AROUND FOP AND BACK
NINTENDO CHEAT CODE BURPEES – AGAIN!
- SERIES OF 12 BROAD JUMP BURPEES BASED ON THE CLASSIC NINTENDO CHEAT CODE
- PICK A CONE BEGIN AND FINISH AT THE SAME CONE
- UP, UP, DOWN DOWN, LEFT, RIGHT, LEFT, RIGHT, BACK, FORWARD, BACK, FORWARD, SELECT PLANK, START RUN
- MOSEY AROUND FOP AGAIN A FEW LAPS SIDE SHUFFLING IN AND OUT OF CONES
4 CORNERS AGAIN??? EVEN MORE DIFFERENT THIS TIME!
- PICK A CORNER
- ROUND 1 – PERFORM FORWARD BROAD JUMP BURPEE TO NEXT CONE AND SPRINT 3 CONES TO THE BEGINNING
- ROUND 2 – PERFORM RIGHT SIDE BROAD JUMP BURPEE TO NEXT CONE AND SPRINT 3 CONES TO THE BEGINNING
- ROUND 3 – PERFORM REVERSE BROAD JUMP BURPEE TO NEXT CONE AND SPRINT 3 CONES TO THE BEGINNING
- ROUND 4 – PERFORM LEFT SIDE BROAD JUMP BURPEE TO NEXT CONE AND SPRINT 3 CONES TO THE BEGINNING
- MOSEY AROUND FOP AND BACK TO THE BLUE CONES
SUICIDE MERKINS
- LINE UP AT BLUE CONES – SUICIDE RUN
- 1 MERKIN PER CONE – X3 CONES
- 4 BURPEES AT LAST CONE
THE FINALE
- MOSEY OUT OF FOP INTO PARKING LOT
- INDIAN RUN ACROSS TO FAR SIDE
- FLUTTERKICKS – X50 – IC
- INDIAN RUN BACK TO FOP
- STANDING SAVASANA – 1 MIN – HANDS ON HIPS ADMIRING THE WORD “BRADY” AS THE G.O.A.T. COMES TO TAMPA BAY THIS YEAR!!!
BROAD JUMP BURPEE COUNT – 130+
COT
- Prayers for Grouper’s co-worker and their family
- Prayers for all friends and family that they stay calm and beat this pandemic
- Prayers around the world that they stay safe
MOLESKIN
- TP and beer at a premium right now
- All upcoming CSAUPS and 2nd Fs have been placed on hold
- Need ideas for locations for next Friday finale of the Burpee Fridays – Burp Ups