Burpees in Belmont

So comes the day that YHC is up at The Yank and after a posting in Lake Wylie F3 last Wednesday where we did a 59 burpee segment at The Abyss we figured it was time to spread the wealth a little in uptown Belmont! So here is how we accomplished that feat.

COP featuring a burpee ladder on the pad in the park

SSH X 20

2 burpees

IW X 20

4 burpees

about this time Tool Time was trying to EH a runner who said “next week” so we’ll see! Hope TT didn’t scare him off too bad.

Copperhead squats X 20

6 burpees

Mountain Climbers X 20

8 burpees

LBCs X 20

10 burpees

Mosey up to the Corner of Knowledge for partner work:

Round 1

P1: run to the other end of the school and do 10 merkins

P2: Step ups ’till P1 returns.

Flapjack

Round 2

P1: Run to the other end, 10 Mike Tysons

P2: Inclined merkins until P1 returns

flapjack!

 

Round 3

P1: Run to the other end and do 10 CDDs

P2: Step ups until P1 returns

Mosey down to the upper school lot.

Round 1: Burpee suicides: Run two lines, Nur one and do a burpee. All the way to the end.

Round 2: Squat suicides, same as above but 5 squats.

Mosey down to the filed of dreams for some REAL fun!

First things first, 5 burpees fro the train.

Four Corners in middle of the field

Corner 1 – Merkins X 10

Corner 2 – LBCs X 20

Corner 3 – Hand release merkins X 10

Corner 4 – plank jacks X 10 (each leg)

Return to center each time, 5 burpees .

One round for the pax. Then time for the Bear crawl IM!

Two rounds to the end, bear crawl and agility run.

SSH X 10

Moroccan nightclubs X 20

2 rounds

mosey back dropping at each pole:

1st: 5 hand release merkins

2nd: 10 LBCs

3rd: 10 merkins

mosey over to Heartbreak hill

Triple nickel:

bottom: Mountain Climbers X 5 (each leg)

run to the top

Jump squats X 5

Pretty well wiped out the Pax. Time for some pax called “Fountain Mary” to finish up with. Fonda called burpees.

Pledge

Done.

NMM:

We did a little today. Maybe more than a little? Could be! Welcome FNG Virus, a Sam’s Club recruit. Respect was the name of the game but YHC still holds the War Daddy monicker in F3 Gastonia. You guys want varsity play, come hang with the Respects at The Yank! It is a badass place when they are in town! Bring your A game and that means attitude!

Note on another development. Revolution is really taking off in Metro. had 45 out there Saturday with my Core bros and Black Men on the Run showing big time. I think we need to go over on Saturday in August just like core did and keep it growing. That community needs it and is responding!

Tool Time with the lead Saturday as YHC is on vacation. Need leadership the 28th. Wide Open. step up!

 

Tesla