Deconstructing the Burpee and Abdo at UA
QIC: Drip
Date: 2/26/21
PAX: Spicoli, Snake Eyes, Post Hole, Red Barron, Razzie, Dr. Toot, Snookie, Drip
Stretch
Mosey up to the stage. SSH (for a bit) OYO 5 Merkins, SSH 5 Goiners, SSH x 30 sec 5 Jump Squats, SSH 5 Burpees
Mosey to parking lot at top of Hill. SSH OYO 5 Merkins, SSH x 30 sec 5 Goiners, SSH 5 Jump Squats, SSH 5 Burpees
Bear Crawl across the parking lot and crawl bear back to pick up the 6.
Mosey to top of Hill. Fast Feet OYO 5 Merkins, Fast Feet 5 Fast Goiners, Fast Feet 5 Jump Squats, Fast Feet 5 Burpees Fast Feet 5 Goiners, Iron Mikes 5 Jump Squats, Iron Mikes 5 Burpees
Mosey to Train Tracks. Iron Mikes OYO 5 Merkins, Iron Mikes 5 Fast Goiners, Iron Mikes 5 Jump Squats, Iron Mikes 5 Burpees
In Cadence: Hanging Toe Touches x 10, Hanging Straight leg lifts x 10, Hanging side bends x10
King Tuts To the left x 10 (Grab a piece of curb while lying on your back. In cadence with a 3 count, legs straight out and off the ground make a pyramid.)
50 low flutters OYO.
10 King Tuts in cadence to the right.
Mosey up and around parking lot.
Ladder (9 and 1) on Hill beside Krankies with LBC and WWII
Mosey back to Launch for The Nut Punch* 1 then 2 Merkins (Crucible, Wide, Reg, Ranger, Diamond)
*naming attributed to Van Gogh.
(45 WWII, 35 Merkins, 20 (jump) Squats, 20 Burpees)
