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Learning Proper Burpee Form

The Warmup

Starting the morning at HOT 25 degrees can always be painful but feels like heaven after 10- minutes. DiCCS were given two minutes before 5:30 and Zinfandel stated just like Premature to be two minutes early.

17 PAX started off with a Mosey to Dreamchasers not for a beer but “simple” warmup.

20 SSH

15 Imperial walkers

10 downward and 10 upward dog

Calf stretch 15 seconds per leg

Left and right runners stretch

Mosey to the large open parking lot to start the THANG

The Thang

The Thang was simple, four exercises and running. Cannot get any easier.

PAX learned the proper parts of completing a burpee or as Chastain taught me “The Deconstructed Burpee” however I added a twist, performing the burpee Paula Abdul style.

  • 20 Merkins – run to second pole and back one
  • 15 In and Outs – run second pole and back one
  • 10 Bobby Hurley – run second pole and back one
  • 5 Burpees
  • Repeato 5 times to complete first row

PAX arrived at end of the street and One Star thanked me it was done. I laughed since he did not know that was the beginning. PAX circled up to complete 50 Merkin Circle and I gave the command to begin the next set of deconstructed burpees, starting with 20 Merkins. After Merkins, PAX ran to Providence Road, completed 15 In and Outs, and headed south to enter the road with the large hill to finish the burpee set, 10 Bobby Hurleys and 5 burpees. PAX ran halfway up the hill and entered the parking lot to start another deconstructed burpee set, Merkins and In and Outs. Once that was finished, PAX ran to the top of the hill and finished the next two exercises. At this point, a lot of chatter and I was asked if I knew any other exercises. That is when Chicken taught me the statement: you Q they do and we both laughed.

I told PAX, it only makes sense to run the 4 corners and of course an exercise at each corner to complete another burpee set. I was happy to see Surge, One Star, and Carb Load at the first stop sign doing 15 In and Outs without being told. We also had a new form cop beside Recalculating, Zinfandel.

Zinfandel kept stating Bobbly Hurley’s are not bend overs but squats boys! We finished the four corners and saved the best for last. Run up and down the large hill and yes with another set of burpees. PAX finished this task with 6 more minutes to spare which is enough time to complete another 4 corner and yes with burpee set!

Everyone pushed it today and got in a good workout to start winding down the week. Great job!


Special shout out to Rockwell was 6th guy and has been part of F3 for 5.5 years.

Chicken Little explained the significance of being appreciative for what you have since unfortunately one of his colleagues was killed

2020 Passport through December 31 (visit new AO to post) – Chastain send link and Das Boot has the lead, great job!

High Hat promoted Appetizer AO

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