• When: 2017-09-19
  • QIC: Escobar
  • The PAX: Trickle, Turnbuckle, Mercy Rule, Bouche, Moist, Trackhoe, Rain Bird, Caddyshack, Navy Bean, Shine, and Escobar

I think CAT wanted more Burpees

11 PAX gathered this cool morning at CAT to get better.  YHC was looking forward to this Q just to try out a few exercises that I’d been thinking about to see how the PAX would enjoy it.  The guys at CAT seemed to really enjoy it, especially my man Moist who is an HC already for the Rocky Creek Launch and wants to do more burpees!

Conditions:  Nice and Cool

The Thang:

One Minute Warning, Any FNGS? None…Disclaimer

BOM & Prayer and we’re off…I always forget this is CAT to we slow mosey to the lower field to where the work begins.


SSH x 10 IC

Burpees x 5 OYO

Merkins x 10 IC

Burpees x 5 OYO

Squat x 10 IC

Burpees x 5 OYO

LBC x 10 IC

Burpees x 5 OYO

TTT x 10 IC

Burpees x 5 OYO

Recover and then we headed to the block pile and grabbed a block and all line up on the end line of the field.

Block Thruster/Burpee Ladder

10 Block Thruster/1 Burpee then 10 Walking Overhead Block Lunges…decrease number of Block Thruster and increase number of Burpees all the way to 1 Block Thruster/10 Burpees…always do 10 Walking Overhead Block Lunges between sequence.

We did this for one ladder and then we decrease the ladder sequence starting at 5 Block Thrusters/1 Burpee.

Plank while recovering then return blocks and slow mosey to the Planter Box.

Spartan 30

30 seconds Lunges

30 seconds recovery

30 seconds Merkins

30 seconds recovery

30 seconds Box Jumps/Step Ups

30 seconds recovery

30 seconds Burpees

30 seconds recovery

30 seconds Wall Sits

30 seconds recovery


LBCs x 15IC

Flutter Kicks x 15 IC

Iron Cross 10 OYO

Freddie Mercuries x 8 IC (Not sure why YHC stopped)

Russian Twists x 10 IC

Recover and slow mosey to Shovel Flag


Prayer Requests

  • Mercy Rule’s best buddy Mom passed away night of 9/18, pray peace and comfort during difficult time