Half-Burpee Supreme

Eleven men gathered in the still, humid and of course hot gloom of ole Audubon.  At precisely 5:31, allowing for Yankee’s obligatory tardiness, we moseyed to the bandstand for the start of a non-traditional Monday workout:

First COP: SSH x25, Mountain Climbers x20, Elbow Mountain Climbers x15 (a bit tougher than standard), Swing-through lunges Right leg then Left (YHC needs to figure out the cadence), Peter Parker x20, Elbow Peter Parker x15, Squat to Squat Jumps x20

Mosey to the bench behind the bandstand: Dips x15, Dying Cockroach on bench x20,  Bulgarian Split Lunges Left x15, Right x15

Mosey to the track: Run to each light for the Half-Burpee-Plank-Jack-Merkin-Supreme, 5x each light, 25 total. After ten of these it seemed like a bad idea but thankfully everyone finished with a positive attitude asking what’s next…way to go PAX.

After a brief water break and a count off by C-man or (C-Men, thanks Cav) , we moseyed back to the bench: RLSU x20, Incline Merk Right leg up x10, LLSU x20, IM Left leg up x10

Back to the lights: Half-Burpee-Crossfit-Merkin x5 each light, 25 total. Thanks to Bad Moon for suggesting increasing the count each light but 25 seemed to be more than enough for today.

Now longing for the traditional Monday track run, we moseyed to the soccer goal near the zoo. Two groups: one group holds on the bar (The Bernie) and the other does Double Burpees (two merks and two jumps) five times then switch.

Moseyed to our last COP across the field from the Tomatoes:  LBCs x20, Legs Ups x15 (bad cadence again), Russian Twist x15, One Arm Planks – Northern Aggressors then Southern Gentlemen and finished with the plank walk x15.

Mosyed back to the flag for count, name-o-rama and prayer:  Gave thanks for the health to continue F3 each day and to continue to form good habits. Asked for strength for Root’s friend and his family who are dealing with their son’s suicide and guidance to all who have lost their sense of belonging.

Thanks to all for starting off the week right…more fun next Monday.

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