August 23rd, 2018 By Big Tuna

Seven Pax from the Boondocks F3 AO enjoyed a nice stroll around the Gunnery this morning for a burpee inspired workout. The temperature was cooler and the humidity was lower which provided ideal setting for burpees, burpees and more burpees!!! Here’s how it went down:

Warm up
Mosey around the parking lot and stopping at school front entrance for:
• Side Straddle Hop (x20, IC)
• Hillbilly (x15, IC)
• Cotton Picker (x15, IC)
• Low Slow Squat (x10, IC)

The Thang
Start at school entrance area for:
• Regular Burpees (10x)
• Burpee Box Jumps (10x)
• Burpee Tuck Jumps (10x)
• Finisher – run laps around the circle driveway

Mosey to playground area for:
• Regular Burpees (10X)
• Burpee Pull Ups (10x)
• Burpee Lateral Jumps (10x)
• Finisher – run laps around the circle driveway

Mosey to front parking lot area for:
• Regular Burpees (10x)
• Burpee with Plank Jacks – 4 (10x)
• Burpee Broad Jumps (10x)
• Finisher – lunge walk / air squat to end of parking lot and plank it up

Burpee Finale
• Regular Burpees – with bricks (30x) and run around parking lot with bricks once done

Total quantity of burpees – 120

Hit the Bricks: Each Pax selected an exercise – to be done while holding bricks
1. Goblet squats
2. Presses
3. Freddy Mercury’s
4. Squat Thrusters
5. American Hammer (Russian Twist)
6. WWII Sit-ups
7. Curls

Mary
• Flutter Kicks (x20, IC)
• LBC’s (x20, IC)

Count-a-rama, Name-a- rama, Announcements, COT – Prayer

Moleskine
Thanks for the opportunity to lead this morning. Always a privilege and honor — appreciate all of the encouragement and support shared today

Trivia Fact #1 – What is a Burpee?
The exercise was named in the 1930s for American physiologist Royal H. Burpee, who developed the burpee test. He earned a Ph.D. in applied physiology from Columbia University in 1940 and created the “burpee” exercise as part of his Ph.D. thesis as a quick and simple way to assess fitness. The exercise was popularized when the United States Armed Services adopted it as a way to assess the fitness level of recruits when the US entered World War II. Consisting of a series of the exercises performed in rapid succession, the test was meant to be a quick measure of agility, coordination, and strength.

Trivia Fact #2 —

On July 23, 2018, in Hobart, Tasmania, Charlie Gard achieved a record 851 burpees in one hour

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