Weather: Temp 40 degrees with gusts up to 28 mph
With the front barreling through the area, I did not expect many PAX when I arrived at Kennarie Ridge. But, it was no surprise that Bolt, Fracsac, and Kenna Brah showed up for our burpee BD in support of MABA. I gave the disclaimer and we headed to JPAX to seek shelter from the wind for our warmups:
Samson Stretch x10
Low Slow Squats x10
SSH x20
Forward Arm Circles x10
Backwards Arm Circles x10
Overhead Claps X10
Imperial Walkers x10
The Thang – Burpee Ladder (down only) of No-Regrets
Start at front of JPAX
15 burpees
Run 400 feet to back of JPAX into the wind gusts!
14 burpees
Run 400 feet to front of JPAX
13 burpees….
Same pattern until we reached 1 burpee
TOTAL: 120 burpees and 1 mile run
KennaBrah then introduced an exercise that I cannot describe but we named it, Gluteus Rampus. Gluteus Rampus x 5. Ask Kenna Brah to demonstrate at your next workout or party!
Headed back to flag with a mix of high knee claps and KOT. At flag, we completed several lunges and 15 more burpees bringing the total burpee count to about 135.
COT
