F3 New Orleans

Tag: Burpees

  • Your Burpees are Served

    Your Burpees are Served

    YHC was looking forward to the El Diablo Q, it’s a great addition to the week. 13 Pax posted for a solid beat down, but first the disclaimer followed by a mosey to the field for a warmup.

    • SSH IC x 31
    • HB IC x 20
    • Abe Vigodas IC x 10
    • Grass Grabbers IC x 10
    • Peter Parker IC x 20
    • Mountain Climbers IC x 20
    • Arm circles, IC x 24 total

    With the Warmup complete, time to get busy! EMOM style!

    • 10 Burpees x 10 minutes, the quicker you finish the more rest you get!

    Four Corners is next. Start at the corner of the Goal line and the end zone.

    • Catalina Wine Mixers IC x 10
    • Lunge walk 100 yards to next corner
    • Crunchy Frogs IC x 15
    • Bear Crawl 53.3 yards (160 feet) to next corner
    • Low Slow Squats IC x 20
    • Lunge Walk 100 yards to next corner
    • Merkins IC x 10 x 4 count
    • Bear Crawl 53.3 yards to starting point
    • Jump squats IC x 15

    Ring of Fire

    • Hold the Plank, 10 merkins each around the Ring, 5 merkins counted out loud, next Pax starts, hold the plank on completion of 10
    • Rinse and Repeat with Hand Release merkins

    Mary

    • Tin Snips
    • Dying Cockroach

    Mosey back to Flag for COT

    NMM

    • 100 burpees before 6 am is a pretty good accomplishment
    • YHC can never do EMOM alone, it’s good to be held accountable

    SYITG

  • Stomp #207 – Good Morning Burpees

    The Tuesday crowd at the Stomp has exploded recently. YHC saw an opportunity to take the Q and bring a little something extra to the AO. Since everyone loves Burpees, YHC knew that incorporating them in a way not done before would be received with joy! YHC was not disappointed!

    24 Pax posted to improve their running ability, and their endurance. But first a brief disclaimer, and a very quick warmup:

    Grass Grabbers IC x 10 followed by Arm Circles IC x 20

    Instructions were simple. Run as a group down the traditional Bayou St John route. Every time the Pax came across a person or group of people, we would call out “Good Morning!” If we received a “Good Morning” back, all did 5 Burpees. If no “Good Morning” was received, then 10 Burpees was coming our way. If the Pax attempted to prod for them to say it, the penalty was 15 Burpees.

    How many Burpees completed? There were approximately 10 stops for 5 Burpees and only 1 stop for 10 Burpees. The Pax covered around 4 miles, and many folks on the streets of NOLA were greeted with a kind gesture.

    Good Times had by all.

    COT for Count off, name-o-rama, announcements and intentions.

    Thanks for posting with me today, and for allowing me to be a part of such a great organization!

    SYITG!

  • Burpees for Breakfast

    (no-show) Hawg inspired me to take the Q at The Uptowner for the very first time.  4 PAX joined me for an unseasonably warm and humid morning at the VSF.  Thanks, Tool, for joining me a few minutes early for some pre-Thang ISI work.

    The Thang: Burpees.  But first: SSH x25 just to get the blood flowing.  Then Burpees.

    • 10 minutes of Every-Minute-On-The-Minute rounds of 10 burpees.  Fortunately, PAX had JV to help us all keep count.  1.  <Darth Vader Breath> 2. <More Darth Vader Breath>.  3.
    • Gee that was fun.  Go grab a Rock
    • 10 minutes of EMOM AMRAP of a squat-curl-press-and-back-down routine with your rock (Start standing, squat down to pick up the rock.  Curl up.  Press up.  Go back down to squat to place the rock.  Stand up again.) YHC had to explain at least twice to Heisenburg that one does not throw the rock down, but gently places the rock at the bottom of the squat.
    • 6 minutes of EMOM Burpees.  Because the world needs more Burpees.
    • 10 minutes of EMOM with our Rocks again.
    • 1 minute left – Burpees!

    I’m sorry to disappoint you, Fracsac.  I know you came for the full 45 minutes o’ Burpees that you were promised.  Maybe next time.  I appreciate your courage in showing up for it (unlike others who apparently chose to fartsack instead)

    Close with intentions, remembering those suffering through violence, sickness, natural disasters.  Ask for wisdom and patience to see and execute God’s vision for each of us.  In particular, YHC asks for blessings on his son and all high school seniors as they continue the process college applications and decision making.  May God shine a light on the path for each of them.

    Thank you all for chance to lead.  Next time at The Uptowner, we may graduate from 17 minutes of burpees to 20 minutes…