The disclaimer……yet stressed if you don’t push yourself beyond your comfort zone you’ll never leave it.
This is the Frac-Cycle beatdown – most guest it contained burpees and running but what kind of running was not immediately known and how many burpees would surprise us all.
Added incentive – 4 minute timer so whenever the dawg barks – 4 burpees and continue what you were doing.
Short mosey to our starting spot – Warm Up
SSH
Grass Grabbers
AbVagoda
Toy Soldiers
Smurf’s
Several rounds of timer: 4 burpees
Mosey over the levee to get things started:
1. Baby Hill with 5 rounds of Quadrophilia
Move back to the levee set the cones – all future effort for time. Pax lined up for 3 rounds each, 1st round set the time to beat after – 10 sec lower than round 1, otherwise more burpees.
2. Diamond – all running with 3 merkins at the top, run down – 6 rounds – restart as soon as last pax reached the bottom. 30 secs rest between rounds 3&4
Timmer burpees
3. L – bear crawl, shuttle to Quadrophilia – 5 merkins at the top, run down – 3 rounds
4. L – rinse and repeat shuttle to the right 3 rounds
5. Broad jump midway, finish with Kong to the top – 4 burpees run down 3 rounds
6. Quadrophilia up midway – shuttle over then bear crawl to the top at an angle 10 gas pumps run down
Finished with 3 round full levee Quadrophilia sprint to the top.
Walk over levee – Boo Boo lead mosey back (kenna bra sprinted).
1 minute plank and merkin finisher.
COT – a lot to be thankful for.
