8 Men and a 2.0 gathered for a slow and burning workout featuring the burpee…in deconstructed fashion.  We alternated the circle of power with the burpee deconstruction on the frozen soccer field.

The Thang:

We broke the burpee down into three exercises in stations followed by a fourth with the full movement. There were two rounds, 5 reps around, then 10 reps around at each station.  All stations were completed in a slow 5 count ( eccentric ) down motion.

The Thang 2:

After each burpee session, we gathered for a circle power super-setting high knees with 5 bombjacks supersetted around the circle, then box cutters with 5 peter parker merkins and finally honeymooners with 5 alternate mountain climbers.

For good measure, we added bear crawl suicides with side plank walk back.

Announcements – F3 Christmas Party, Thanksgiving posts, Baxter 5k.

Prayers for the Peck Family, Law Enforcement, holiday travelers, and Bullwinkle ( Shawn Harris ) and his hand surgery.