Scott High School (The Dawg House)
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Date/Time
Date(s) - 01/24/2019
5:30 am - 6:15 am
The Q:
Modell
Location
Scott High School
Categories
Bootcamp Style Workout. Park in the parking lot behind the school.
QIC – Stark
PAX – Mailman, Scrooge, Modell, Seabiscuit, Rocco, Wolfgang, Poodle, Chanel, Woodstock
The Thang
Burpee “Beat” Down
As the title would suggest, music was involved…so were burpees.
YHC put together a random assortment of songs, each with their own set of 3 workouts to “ladder-up”. Each workout had the Burpee as the third exercise. You would perform 1 rep of each, then 2 reps of each, then 3 and so on and get as high as you could before the song ended. Each song was about 4 to 5 minutes long.
1.) Courtesy Call – by Thousand Foot Krutch
a. Merkin
b. Squat
c. Burpee
2.) What’s Up Danger by Blackway and Black Caviar
a. Peter Parkers
b. Plank Tuck
c. Burpee
3.) Get Up by Shinedown
a. Imperial Walkers (2 is 1)
b. Flutter Kicks (2 is 1)
c. Burpee
4.) The Time is Now by Atreyu
a. Mountain Climbers (2 is 1)
b. Bonnie Blaires (2 is 1)
c. Burpee
5.) Welcome to the Jungle by Guns N Roses
a. Plank Up/Down
b. Pickle Pounder
c. Burpee
6.) Heart of a Champion by Nelly
a. Diamond Merkin
b. Seal Jacks
c. Burpee
7.) Sweet Sensation by FloRida
a. Dancing Crab (2 is 1)
b. Kick Throughs (2 is 1)
c. Burpees
Almost ended there…but next song came on, so we squeezed it in 🙂
8.) Venom by Eminem
a. Scorpion Merkins
b. Plank Jacks
c. ………..surprise…….Burpees
Here are the Levels if you can remember what you averaged.
Level 5 =15 reps of each exercise. Which is 240 reps of assorted exercises and 120 Burpees
Level 6 = 21 reps of each exercise. Which is 336 reps of assorted exercises and 168 Burpees
Level 7 = 28 reps of each exercise. Which is 448 reps of assorted exercises and 224 Burpees
Most of us fell within this range. It was kind of crazy how much work we put in without moving from our 3 foot radius. Good work by some tough PAX.
COR, NOR, Woodstock was the six and shared how F3 is amplifying each aspect of his life (work, M, 2.0’s). Continued prayers for Landslide’s M (who is coming home next week!), Houdini’s M, and continuing the good fight as the best man, husband and father we can each respectively be.
Always an Honor, Always My Pleasure,
~Stark