19 PAX meet up to close out what YHC thought was a very long month of the #BurpieBlockTour. 8 AO’s got to take part in this awesome fun and Anchor got a taste of it.
Conditions: 75 and breezy
Disclaimer & Prayer
Right after prayer head over to open field for COP
SSH – 30 IC
Little Arm Circles – 25 IC Each Way
TTT – 20 IC
Head over and get the blocks for all to enjoy
I showed the PAX the exercise
No real burpies involved in this exercise but all of the motion of one
We would start the a Burpie form and do 1 merkin on the block, come up to a row, then 1 squat, then up to 1 shoulder Press
Next set – 2 Merkins, 2 Rows, 2 Squats, 2 Shoulder Press
continue until YHC called Time or 1 of the PAX hit 25 reps
If someone hit the number before time, the rest of the PAX finished up with 10 Burpies
Well PYT busted out 20 in record time, 13 minutes early. Great Job!!
We finished up here with 25 minutes to spare so off to the stairs for Calf Raises
Straight Calf Raises – 20 IC
Heels in – 20 IC
Heels Out – 20 IC
Bunny Hop Indian run back to the start
Bunny Hop in a line and the last person run to the front and continue bunny hopping……
We had plenty of times for abs
LBC – 25 IC
Flutter Kicks – 25 IC
Hello Dolly – 15 IC
LBC – 25 IC
Imperial Walkers – 2 min with last 30 sec AMRAP
Moleskin
YHC was on a mission to better himself and bring anyone else along if they wanted to come. I had started to get discouraged with my workouts and just was falling into a lull and and needed something to help me get back in the grove. So I came up with the Burpie Blocks, something that would be a challenge for new guys and veterans alike. Cardio so you didn’t leave anyone behind and basically it was you against you the entire time. So anyway, doing this, going out to all the AO’s to see guys I hadn’t seen in a while and just doing something different is helping me get back on track. I am feeling more motivated and the accountability of Q’ing has really helped out so much in June. It has been a challenge and has exhausted me but I am reaping the rewards of it already. Feeling stronger, picked my running back up, and just overall effort of leading workouts has picked up. So Thanks to all the PAX for the warm welcome each of you have shown while on this tour.
Prayer Requests
– Walker and the Phillips Family
Announcements
– GRT & GRL – July 10 & 11
– Sweet Baby O 5K – August 1 – https://runhard.org/pages/race-owen.php
– First Friday Fathers – July 3 and will be held every first Friday of the month during the Summer. – PreBlast http://f3nation.com/2015/05/30/first-friday-fathers-is-back/
– Stomp The Swamp 5k @ River Bluff High School on August 29th. There will be a special “Double Down” medal to anyone completing a F3 Workout and the 5k. A code to enter when you sign up online. More details coming soon
– Blue Ridge Relay, September 11-12
– Lexington 5k, 10k, 1/2 marathon in November 2015 – Pre Blast Coming