Cold with a wintry burpee mix

  • QIC: Chaser
  • When: 02/13/16
  • Pax: Pebbles, Copay, Atlas, One-Niner, Bounty Hunter, Cold Cuts
  • Posted In: The Reservation

YHC had the honor of being called to duty at the Reservation for an early Saturday morning Indian Land beatdown.   When heading over to Indian Land, there are some rules that must be followed – make it hard and no resting 10 counts.  YHC arrived a few minutes early and saw a very dirty group of 4 finishing up the early morning pre-workout OCR training – Props to One-Niner, Copay, Atlas and Pebbles for getting it in early.  It was cold out but I promised that we’d warm up quickly and stay that way.  Now the fun starts:

Warm-up

  1. Mosey around the parking lot:
    1. High knees
    2. Butt kickers
    3. Shuffles
    4. Jump skips
    5. Backwards
  2. SSH
  3. IW
  4. Plank series
    1. L hand high
    2. R hand high
    3. L sit-through
    4. R sit-through
  5. Soccer knees
  6. 10 Low slow squats
  7. 10 Slow merkins
  8. Loop Hole stretch
  9. Mosey to base of side hill

The Thang

  1. SIDE HILL
    1. 10 Burpees, OYO
    2. 10 Mtn. Burpees (Get in plank position and bring both knees up to elbows – double count)
    3. 10 Everest climbers (Get in 6″ plank position and bring both knees up to elbows – double count)
    4. 10 MerkinClimberBurpees (#PuppyMonkeyBaby) (A horrible combination of the above. Everest Climber into Mtn Burpee and then finish of the burpee by rising up and jumping.)
    5. Zig-Zag side hill

REPEAT then pair up

  1. Football field – line up on sideline
    1. Lunge walk to other side and sprint back
      1. Partner does LBCs
      2. Flip-flop
    2. Bear crawl to other side and sprint back
      1. Partner does Freddy Mercury
      2. Flip-flop
    3. 20 Maktar Knee-Ji
    4. 10 Prison Merkins (Merkin, R knee to elbow, Merkin, L knee to elbow, burpee = 1)
  1. Dragon’s Back – line up at base
    1. Sprint up back down for 10 Merkins
    2. Sprint up back down for 10 Dips
    3. REPEAT 1 & 2
    4. Sprint up back down for 10 LBCs
    5. Sprint up back down for 10 Rosalitas
    6. Sprint up back down for 20 LBCs
    7. Sprint up back down for 10 Rosalitas
    8. Sprint up back down for 10 Merkins
    9. Sprint up back down for 10 Dips
  1. Side Wall of School
    1. Peoples chair (10 count per pax with whatever variable they wish to through in)
    2. Balls to the wall – 45/90/45
    3. REPEAT
  2. Zig-Zag Wall in Front of school – up and overs x10?
  3. Cover Walk (approx. 40 yrds)
    1. Lunge walk down
    2. Burpee broad jump back (Thanks to Copay and Bounty Hunter showing off the broad jump skills)
  4. Zig-Zag Wall in Front of school – up and overs x10?
  5. Mosey around lot with high knees, butt kickers, shuffles and over a couple hurdles for good measure (totally necessary…).
  6. 10 Burpees OYO
  7. 50 double count LBCs
  8. 20 double count Hello Dolly
  9. 25 double count Freddy Mercury

COT

Great and fit group as always and a special thanks to Area 51’s Cold Cuts for making the trip down.  Thanks again for the invite and I’d welcome another opportunity to lead anytime there is a need/want!

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