Burpees to help Remember, Part 2

I cannot believe that it has been one year since I started this CSAUP. Thank you to the 15 dedicated F3ers that joined me this morning for my chaotic anniversary. So many things have happened over this last year that I am grateful for with this group. It has definitely been one of the best decisions of my life.

So, as it was last year for my first workout, the plan was to remember the 23 NYC and 37 Port Authority Police Officers that were lost but not forgotten 13 years ago. There were a total of 60 Burpees performed this morning to help remember the fallen.

Chaotic Warm Up

Mosey around the lot.  High Knees & Butt Kickers

Side Straddle Hops x 20
Mountain Climbers x 20
Imperial Storm Troopers x 20
Merkins x 10
Windmill x 10
Burpees x 10

Chaotic Mosey to Fantasy Islands

[After each station sprint to center island and complete 1 Burpee – than sprint to next station (clockwise)]

Station 1 – Air Squats x 20

Station 2 – Incline Merkins x 20

Station 3 – Little Baby Crunches x 20

Station 4 – Lunges x 20

Station 5 – Decline Merkins x 20

Station 6 Low Flutters x 20

Reapeato

Chaotic Mosey to Hill

7 to 1 Ladder (Burpees to Jump Squats)

Chaotic Mosey to Mary

Burpees x 10
Little Baby Crunch x 20
Rosalita x 20
Mason Twist x 20
Pretzel x 20
Jack Webb (1 x 4) up to (7 x 28)

Chaotic Moleskin:

  1. I still can hardly believe all that has happened for me over the last year since joining F3– losing a bunch of weight, going from running 5k’s to 10k’s to Half Marathons to Mud Runs & Obstacle Races to the Spartan Super & soon to race Spartan Beast! (Join my Team!).
  2. I would like to take a moment to thank Swami for recruiting me into the Ridge. It has been a life changer – Thank you brotha!
  3. Welcome FNG’s Darren Barreto Sr. & Jr. to the Ridge. Strong first post and I look forward to seeing you out there again.
  4. Happy second F3 Anniversary to Escalade!!
  5. Okay – so maybe the Jack Web at the end might have been a little excessive, but, today is also the anniversary of the day Run Stopper introduced it to the Pax (a little trivia there)

3 thoughts on “Burpees to help Remember, Part 2

  1. BBQ

    @Chaos – great lead! I hate burpees, glad I got to enjoy so many this AM. Congrats on the 1 year and pounds lost. HUGE accomplishment!

    @Escalade – congrats on the 2 years brother!

    @Darren & @Darren – welcome out! Look forward to seeing you out in the gloom again.

  2. escalade

    Happy 1 year anniversary Chaos! Happy 2 yr anniversary to myself and much welcome to both new guys today Darren Sr and Jr! Keep coming out, the workouts don’t get easier but you will get stronger.

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