10 pax including 3 out of town guests who picked a bad day to come to GOAT, learned the many varieties of the Burpee.
Weather: Perfect, nice and crisp mid to low 40’s.
The Thang:
Warm up:
SSH x 20, no make it 30 to buy time for Hokie to get out of his truck.
Take a big lap around the HS while taking breaks at the “corners” for 20 MC’s, 10/10 LAC’s, 20 Squats and back to the lot for 10/10 BAC’s.
We then did 5 rounds of below:
5 x Hand-release Burpees;
5 x Strict push-up style Burpees;
5 x Broad jump (jump forward vs up) Burpee;
5 x Standard Burpees.
Lake a recovery lap around the soccer field once you sampled all 100 Burpees.
Back to blocks where we alternated doing any form of pull up/hang/shrug on the bars you can do for 60 seconds with other pax doing curls with a block. Repeated 3 times.
Made time for Mary:
1 min plank;
Flutter kicks
Finished up with a little Ray Charles.
BOM
Continued prayers for our families in need of healing hands.