Burpee Withdrawal

by | Apr 5, 2023 | Back Blasts

QIC: Apnea
PAX POSTED: Belding, Dillio, Grouper, Hitchhiker, Passion Fruit, Petey, Waterboy

QIC: Apnea

PAX: Belding, Dillio, Grouper, Hitchhiker, Passion Fruit, Petey, Waterboy

8 PAX out on another humid day at the Ranch. Quick disclaimer, 5 core principles and then right to the warmup.


Mosey to main roundabout for

Frankensteins x 10 IC

Tappity Tap Taps X 10 IC

Baby Arm Circles Forward x 10 IC

Baby Arm Circles Reverse with palms facing upward x 10 IC

Seal Claps X 10 IC

Merkins X 10 IC

Groiners X 10 IC

Squats X 10 IC

Wosey to the sidewalk then mosey to corner of sunlake blvd and LLR blvd and continue northbound on sunlake. After about two to three light poles we stopped for today’s thang

From the Exicon, 1st and 10: 100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed. Plank/core exercise until remaining PAX complete.

Instead of 10 yard increments we used the trees by the sidewalk as our markers which were about 50 feet apart. YHC undercounted the trees but we adjusted when we got to the last set. 55 Burpees were done.

Once completed, everyone was doing LBC’s so we did a set of Bruce Lees. Mosey back to where we started for a set of howling monkeys (10 monkey humpers per PAX).

Mosey to the corner of LLR and sunlake blvd where we did an Indian run back to the roundabout. Once there, all PAX grabbed a line and did either 1 Burpee or 3 Merkins (PAX choice) then lunged to the next line.

Once done, moseyed back to the courts for a quick water break (so YHC could grab the field pass from the car) then mosey back towards the playground for a Morning Call (3 pullups per PAX). YHC mistakenly said each PAX would do 3 burpees instead of pullups. Obviously burpees were still on YHC’s mind.

Mosey over to the Pavilion for 2 sets of 10 step ups (HW), 10 Dips, and 10 Irkins. Mosey across the FOP while avoiding the craters and back to the court right at 615.

Great job by all PAX today.


Thanks to Petey for leading us out today in prayer.