On a wonderfully humid morning in the low 60s, six brave PAX gathered for a workout that promised to be as epic as any Ross and Rachel saga. 🌤️🍂 Among us was PBS, making a legendary return, literally running circles around us while we delved deep into the world of burpees!
DISCLAIMER
Just like Monica’s secret closet, today’s workout is packed with surprises, none of which involve professional supervision. Tackle this session at your own risk, and remember, no one’s as judgmental as Ross at a sandwich theft scene. 😂🥪
PRAYER
Thanked God for the ability to gather and push our limits, and for the safety to do so. 🙏
Introduction to Burpees:
Ever wondered why we torture ourselves with burpees? Invented by Royal H. Burpee in the 1930s as part of a fitness test, the burpee is a full-body exercise used in strength training and as aerobic exercise. It became popular when the United States Armed Forces adopted it during WWII to assess the fitness level of recruits. Today, it’s as synonymous with fitness as Joey is with sandwiches. 🍔
Warm-Up:
– **10 Imperial Walkers**
– **10 Willie Mays Hayes**
– **10 Sticky Butt Kickers**
– **Avagoda**
– **10 Life Arm Circles Front and Back**
– **Etch-A-Stretch**
The Thang:
Deconstructed Burpees:
– **Run to Light 1**: 10 Squats
– **Run to Light 2**: Choose between 10 In and Outs or 20 Mountain Climbers
– **Run to Fire Hydrant**: 10 Merkins
– **Run to Light 3**: Repeat the In and Outs/Mountain Climbers
– **RUn to Light 4**: Repeat Squats
– **Back to Start**: 3x
If you get done early- 4×4 Till the 6 Get There: A rapid fire of four Merkins followed by four Mountain Climbers, resetting at the standing position. A perfect blend of chaos and order, much like a typical day at Central Perk. ☕
Burpee Catch Me If You Can Indian Run: Like a scene straight from ‘they don’t know that we know they know’, each PAX did 3 Burpees before sprinting to tap the next man for his turn, all the way up to the middle of the daunting hill. 🏔️
Hill Run with Burpees: This grueling pairing had us running backward up a hill then back down to swap with our partner doing burpees—talk about a ‘punishing full-body exercise’! 🏃♂️🔙
Bearpees: Just when we thought it couldn’t get worse, these long-lost cousins to the Burpeedans had us doing 1 Burpee followed by a 4-count bear crawl across the parking lot. 🐻 While the pax are doing this, one pax goes and does 3 Burp-Ups – Standard Burpee done (typically under monkey bars) where you do the Burpee, then when you jump you grab the monkey bar and go straight into a pull up.
We did one round of that and then did one round of Deconstructed burpees until Mary.
For Mary: To the tune of “Tubthumping” by Chumbawamba, we mixed burpees with jumping jacks. Each “I get knocked down” was our cue to drop for a burpee, popping back up at “but I get up again”. 3:23 with 27 Burpees 🎶💪
COT:
We wrapped up with a discussion on the importance of revisiting the basics, whether it’s F3 workouts or scripture, finding fresh lessons each time you read. 📖💡
Announcements:
Don’t forget the Murph on Memorial Day, flights at 6:00 and 7:00 AM. Let’s honor our heroes with the grit they deserve. 🇺🇸🏅
BOM (Ball of Man):
We closed out with a prayer, thankful for the physical and spiritual gains, and the camaraderie that keeps us coming back, stronger each time. 🙌
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