{"id":9693,"date":"2019-07-26T08:36:57","date_gmt":"2019-07-26T12:36:57","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9693"},"modified":"2019-07-26T08:36:57","modified_gmt":"2019-07-26T12:36:57","slug":"introducing-the-burpee-walk","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/07\/introducing-the-burpee-walk\/","title":{"rendered":"Introducing the Burpee Walk"},"content":{"rendered":"

14 Pax came to take a tour around the Bailey Park area. YHC had a plan on what to do, but did not really finalize it. So, this was a planned wing it Q, which Cheesesteak graciously called me on after the workout. All YHC knew was that it needed to be hard and I wanted to introduce the BURPEE WALK into the mix. The burpee walk can also be known as the Snooki burpee as well (name still pending). Either way it was hard.<\/p>\n

Warm-Up<\/strong><\/p>\n

SSH- 15x<\/p>\n

Windmill- 15x<\/p>\n

Reverse Windmill-10x<\/p>\n

Scorpion- 10x<\/p>\n

The Thang:<\/strong><\/p>\n

Mosey to the Parking lot next to Bailey Park:<\/p>\n

The Pax went down and back the length of the parking lot doing different types of walks:<\/p>\n

    \n
  1. Down- Inchworm- Merkin for 6<\/li>\n
  2. Back- Lunge Walk- Squat for 6<\/li>\n
  3. Down- Plank Walk- Plank for 6<\/li>\n
  4. Back- Burpee Walk- Al Gore for 6<\/li>\n<\/ol>\n

    Next the Pax Mosey over to Long Branch trail taking the long route to get their for some mileage<\/p>\n

    There the Pax divided into 2 groups<\/p>\n

    Station 1- start of the Trail<\/p>\n

      \n
    1. 10 side doggy leg lifts each leg<\/li>\n
    2. 10 side doggy rolls each leg<\/li>\n
    3. 10 pistol style squats each leg<\/li>\n<\/ol>\n

      Station 2- Under the tunnel<\/p>\n

        \n
      1. BTTW Shoulder Tap Merkins<\/li>\n
      2. 5 WMDs<\/li>\n
      3. 15 Carolina Dry Docks<\/li>\n<\/ol>\n

        Each Pax finished 3 rounds<\/p>\n

        Next mosey to Bailey Park for some more fun<\/p>\n

        1st Corner- 5 shoe tap squats<\/p>\n

        2nd Corner- 10 Merkins<\/p>\n

        3rd Corner- 10 Carolina Dry Humpers<\/p>\n

        4th Corner- 10 Shoe tap squat jumps<\/p>\n

        Back to Bailey park entrance- 10 Burpees<\/p>\n

        Mary<\/strong><\/p>\n

        American Hammers- 15<\/p>\n

        LBC- 10<\/p>\n

        Done<\/p>\n

         <\/p>\n

        C.O.T<\/strong><\/p>\n

        Pray for those with cancer<\/p>\n

        Blue Steel family visa issues<\/p>\n

        NMM<\/strong><\/p>\n

        14 Pax did really well and did each challenge without complaining, even though the parking lot had sharp rocks and glass in it.<\/p>\n

        The best part was seeing Cheesesteak try and jump the length of the parking space and then ask how wide is a parking space. No one new, but him and Snooki can have a jumping competition without me any day.<\/p>\n

        I had a lot of fun working with the group of men, Cheesesteak thank for the keys and they are some where in the parking lot next door with those Burpee Walks.<\/p>\n","protected":false},"excerpt":{"rendered":"

        14 Pax came to take a tour around the Bailey Park area. YHC had a plan on what to do, but did not really finalize it. So, this was a planned wing it Q, which Cheesesteak graciously called me on after the workout. All YHC knew was that it needed to be hard and I […]<\/p>\n","protected":false},"author":527,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-9693","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"H.O.G","date":"7\/26\/2019","pax":"Dirty Bird, Jar-Jar, Mutton, Cheesesteak, Blue Steel, Post Hole, Dr. Toot Canal, Starfish, TSI, Snooki, Seatbac, Milkshake, Bevo, H.O.G"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9693","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/527"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9693"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9693\/revisions"}],"predecessor-version":[{"id":9694,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9693\/revisions\/9694"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9693"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9693"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9693"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}