How many Burpees have we done?!

Rockanne
July 7, 2018
Rainy Day Ladder and More
July 7, 2018

How many Burpees have we done?!

  • When: 07/07/2018
  • Q: OBX
  • Pax: Keys, Busy Bee, Foxy Mama, Stroller, Coder, Picker, Mother Hen, Boomer, Chip, Salsa, FNG-Gypsy, 2.0s-Moth, Marshall, Butterfly, Milkshake, Elsa, Wiggles and Hairy Bow

45. We only did 45 burpees. Felt like a lot more!

WARM UP

Lateral lunge stretch 10 each side

Finkle Swings 10 each leg

Knee hugs 10 each leg

Reverse Lunge Front Kick 10 Each Side

THE THANG

3 sets, 5 rounds in each set with a strength burst after 5th round, followed by 1 minute rest between sets

SET1

  • 15 sec Quick feet
  • 1 Burpee (+1 burpee each round)
  • 5 Crunchy frogs
  • 5 Squat Upright Row
  • Sprint down parking lot, jog back

Strength Burst: 30 squats

SET2

  • 15 sec Mtn Climbers
  • 1 Burpee to squat (+1 each round)
  • 5 Hand Release Push-ups
  • 5 Squat Press
  • Side Shuffle down and back

Strength Burst: 10 Hand Release Push-ups

SET3

  • 15 sec Lateral bound hop
  • 1 Burpee (+1 each round)
  • 5 Squat Jumps or 1 1/2 Squats
  • 5 Lateral Lunge Curls each leg
  • Butt Kickers down (we walked on 3rd round), jog back

Strength Burst: 20 Imperial Squat Walkers

CORE Set – 1 min each move

  • Tree Pose – Warrior 3 (30 sec each side)
  • Raggedy Anns
  • Side Plank (30 Sec each side)
  • Down Peter Dog Parkers

STRETCH

I was so caught up scrambling to figure out a workout, that I completely forgot to prepare our devotion, which made for a good devotion to not get so caught up in things that we forget about who we’re serving, who we’re doing this for.

 

 

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