Sprints and Burpees

—Posting this on behalf of Toolman—
The air was thick and heavy, the ground was wet, but seven pax showed up to get stronger. Just enough showed up to reduce the appearance of super-burpees, but not enough to avoid the regular ones at the Bain Academy #PainAcademy.


  • Quick mosey
  • SSH x 15 IC
  • IW x 10 IC
  • Merkins x 10 IC

The Thang:

Mosey over to the basketball goals in the bus parking lot. Using the first and last goals as start and finish, sprint as fast as you can down do the assigned exercise then sprint back for another exercise. Here’s how it went down:

  • First set:
    • Carolina Dry Docks x 10 OYO
    • Sprint to last goal (approx 30 yards)
    • LBC x 10
    • Sprint to first goal
    • Repeato x 3

This is just about the time Capri decided to show up…well played sir…

  • Second set:
    • Diamond pushups x 10 OYO
    • Sprint to last goal
    • Burpees x 5
    • Sprint to first goal
    • Repeato x 3

Mosey to main school building

  • Peoples chair
  • Air press x 10 IC
  • Balls to wall x 10 count
  • Repeato x 2

Then Glass Joe had a great suggestion, he requested mountain climbers added while we’re up on the wall. YHC initially blew it off as a horrible idea, then on second glance decided it seemed like a good idea. As always, your first choice is usually the right one – don’t second guess yourself!

  • Peoples chair
  • Air press x 10 IC
  • Balls to wall + mountain climbers x 10 IC
  • Repeato x 0

Mosey to front of school with the large concrete balls

  • Derkins x 10 OYO
  • LBC x 10 OYO
  • Walk lunges across handicap parking lot and back to balls
  • Repeato x 3

Mosey to wall near playground beside old school building

  • Up and over the wall
  • SSH x 10 OYO
  • Up and over the wall
  • Burpees x 5
  • Repeato x 5


  • LBC x 10 IC
  • Freddie Mercury x 10 IC
  • Protractor


Great effort given by all this morning. I’ll be honest, those sprints in the beginning just about killed my effort for everything else. I am glad we did those first and not last however. That wall was hard enough on its own. Thank you for allowing me the opportunity to lead today.

If you haven’t Q’ed yet, give it try, it’s not hard and you get to choose your favorite exercises! Or, if you don’t feel like Q’ing an entire one, let me know and I’ll co-Q with you. Either way, try it, you might like it. If not, you can request a refund…

Lastly, it was great to see DT drop in today. Keep strong brother, think positive, you have a lot of people praying for you.