19 Harrisburg pax now know more kinds of burpees than Bubba knows types of shrimp. Here’s how it went:


  • Mosey to football lot & circle up
  • SSH x15
  • IST x15
  • Windmill x10
  • Merkins x10
  • Squats x10
  • 10 hand release burpees OYO
  • Derkins x10
  • Dip x10


  • Mosey to football midfield
  • 4 pax sprint to each goalpost for 5 burpee pull ups while remaining pax do reverse+forward burpees. Continue til everyone has had their shot at burpee pull ups.
  • Mosey to playground
  • 10 hanging knee raises, 10 swing derkins, 10 dips, run & touch fencepost. Repeato x3.
  • Mosey to soccer field, grabbing sandbags en route.
  • 10 sandbag burpees OYO
  • 100 yard overhead sandbag carry.
  • 10 pull-through burpees OYO
  • 100 yard overhead sandbag carry.
  • Partner up. P1 does 10 two-sandbag deadlifts while P2 planks. Flapjack.
  • P1 carries 2 sandbags to opposite goal line then sprints to retrieve P2, doing burpee broad jumps. Flapjack.
  • Sandbag Circle (pass to the right, pass to the left, pass to the right with sandbag press, pass to the left with sandbag press).
  • Return sandbags & mosey to shelter.
  • 10 burpee box jumps on the picnic benches


  • 8-count manmaker burpees x10
  • Low flutter x10
  • 1 minute plank
  • Low dolly x10
  • 1 minute elbow plank


  • Great work, everyone. Truly an honor to lead.
  • HC for The Bear, coming June 6 from 6am-11ish am.
  • Three great Monday workout options: El Dorado 5:15am at Kohl’s on 29 across from UNCC; Endurance 6:30am at Harrisburg Family House (only F3 workout with bacon!); Mint Hill black ops 5:30am at Veteran’s Park.

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