Burpee Beatdown

Dingo had the Q but forgot he had to Taper(aka fartsack) due to the upcoming race this weekend so I stepped up and took his place.  Dingo was adament that I deliver this workout that he has used before so I accepted the challenge.  I was only the messenger  but added a little flavoring of my own with a few extra merkins in light of Merkvember.

Mosey around parking lot  to bus lot.

5 Burpees after each of the below exercises.  Totalled around 100 burpees.

20 x SSH

20 x Mountain Climbers

20 x IST

20 x Merkins

20 x Squats

20 x LBC

20 x Carolina Dry Docks

20 x Lunge

20 x reverse crunch

20 x Hand Release Merkins

Line up for sprints:

Sprint full length of parking lot

Sprint part way, turn around and run backwards the rest of the way

Sprint part way, turn around and run backwards the rest of the way

Sprint full length of parking lot

25 x WWII sit-ups

20 x Sumo Squats

20 x Wide Merkins

20 x The W

20 x Merkins

10 x Diamond Merkins

20 x LBC

10 x Jump Squats

20 x Wide Merkins

20 x Low Dolly

1Min-as many merkins as you can

 

Moleskin:

1. It was a great honor to lead you men this morning!

2.Thanks Dingo for the workout but no thanks for fartsacking your Q

3.Bootstrap-  How many merkins for those doing Merkvember? Also, I can empathize on the IT band issues as it took me out for almost 2 months, I’ve got several things that helped me a lot, just let me know.

4. Gump was NOT in rare form as the complaining started last night on twitter and lasted all the way through the end of the workout this morning.