Burn Before The Bird

by | Nov 23, 2022 | Back Blasts

QIC: Apnea
PAX POSTED: Belding, Dillio, Grouper, Hitchhiker, Noodle

QIC: Apnea

PAX: Belding, Dillio, Grouper, Hitchhiker, Noodle

YHC was 👀 for inspiration to plan a good beatdown to get us ready for Thanksgiving and ended up finding a workout called #BurnBeforeTheBird and added a few modifications. Quick disclaimer and we were off on a warm-up mosey to the lake gate. Continued along the right side path at the fork until we got to the lake path where we stopped to warm up with:


Frankensteins X 10 IC

Tappity Tap Taps X 10 IC

YHC was tempted to mosey around the lake but decided against it knowing we had a lot of exercises on the menu. Mosey back towards the path next to the dock for the following four exercises without putting our arms down to ensure the arms and shoulders were loose.

Baby Arm Circles Forward X 10 IC

Baby Arm Circles Reverse X 10 IC

Seal Claps X 10 IC

Overhead Claps X 10 IC

The Thang

10 minute AMRAP of the following three exercises

15 Squats

10 Merkins

Bear Crawl up both legs of the ramp and then walk down the steps (bear crawling did help us avoid any possible spider webs)

Completed about 9 – 10 rounds

Quick 10 count slosey then very short mosey up the stairs to the field of pain (FOP)

5 Rounds of the following three exercises

20 Mountain Climbers

15 LBCs

10 Leg Raises

Mosey across the FOP to the pavilion for another 10 minute AMRAP

20 Dips

Mosey across the FOP

20 Calf Raises on the wall

Mosey back across the FOP to the Pavilion

YHC lost count but probably about 9 – 11 rounds completed and finishing up on the club house side of the FOP for the last set with 10 minutes left.

5 Rounds or until 6:15 of the following three exercises

20 Lunges (EW)

15 Step Ups (HW)

10 Burpees

Mosey back to the Courts just past 6:15.

Great job by all PAX


Prayers for all PAX recovering from injuries, traveling for Thanksgiving, those already DR, or unable to make it out this morning.