F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Every Day is Burpee Day

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WARMARAMA:

  • SSH x20 in cadence
  • Imperial Walkers x20 in cadence
  • Squats x15 in cadence
  • Grady Corns x15 in cadence
  • mosey to the track

THE THANG

Two rounds of an escalator workout starting in one corner of the track

Round 1

  • 10 burpees, run to the next corner of the track
  • 10 burpess + 20 squats, run
  • 10 burpess + 20 squats + 30 CDDs, run
  • 10 burpess + 20 squats + 30 CDDs, + 40 big boys, run

Round 2

  • 10 burpees, run to the next corner of the track
  • 10 burpess + 20 step back lunges, run
  • 10 burpess + 20 step back lunges + 30 merkins, run
  • 10 burpess + 20 step back lunges+ 30 merkins, + 40 american hammers, run

Extra Credit: 5 more burpees and 100 yard dash. Mosey back to the flag for 5 minutes of Mary, dealers choice + 1 burpee because we’re overachievers.

COT

Namarama, countarama – welcome FNG Pivot!

James 1:19 “So then, my beloved brethren, let every man be swift to hear, slow to speak, slow to wrath” – life will get back to it’s crazy, hectic self eventually, bringing all the stress that comes with it. Remember to keep your cool and maybe shed some of those non-essential time eaters you learned to live without during quarantine.

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