Firehouse Run with Burpees

Preamble:

Started some jams while waiting for 5:30am. Once that hit we took off to our regular spot with all 9 showing up on time.

Warm-O-Rama:

Warmup

15 SSH

15 Hillbilly

15 Weedpicker

15 Sungods

15 Reverse Sungods

The Thang:

We finished the warm up and everyone grabbed a coupon with the same warning as last time that they might not want to go to big since we would be running with them. I think they remembered the last time so they chose wisely. Once everybody had their coupon in hand we started the workout. While running with the coupons people had the choice of holding rocks over head, skull crushers, curls or anything else they could think of. I put in a new twist to the workout and added 5 (# of months) Burpees in the middle of each run. We mixed the runs up with walking and walking backwards. We finished at the same place we started and put our coupons back where we got them from and ran to the flagpole.

Run 2 min with 5 Burpees in middle of run

Jumping Squats 1 min

Run 2 min with 5 Burpees in middle of run

Scissors 1 min

Run 2 min with 5 Burpees in middle of run

break 18 seconds

Burpees 1 min

Run 2 min with 5 Burpees in middle of run

Freddie Mercury 1 min

Run 2 min with 5 Burpees in middle of run

Merkins  1 min

Break 18 seconds

Repeat

We finished with a O’Mary

Snowman – American Hammers

Script Kiddie – Stump Jumper

COT:

Ace Ventura did MOC

Script Kiddie did the 6th man.

We talked about our group meetup at NoFo, upcoming Alpha Convergence, and ended with a prayer request and finished with a prayer by Lightweight.