Category: Handsomizer

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How to make burpees easy

AO: handsomizer
Q: Focker
PAX: Grape, Slumlord, Freakonomics, Natural Ice
FNGs: None
COUNT: 5
CONDITIONS: the best

WARMUP: mosey for 40 yards until my metallic ankle locked up. Then yoga to loosen up and get that new blood produced and pumping

THE THANG: on the stairs, after each round, run to the top and back down to next landing
20 SSH
20 burpees
20 drop squats
20 dry docks
20 heel lifts
we added a pump to the burpee every round. For example on round #4, we did 4 merkins on each burpee
5 rounds completed
Burpee count 100 (but 220 burpees worth of merkins)

MARY: breath work and heart rate

ANNOUNCEMENTS: nah

COT: my favorite coffeeteria so far in my year and a half of F3. Small group this morning led to some great chances for opening up

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Octoburpee, Stairs and Yoga

AO: handsomizer
Q: Chunks
PAX: Pep, Supernova, Right Said, Salpal, Freakonomics, Natural Ice, caprate, Spinal Tap, Grape, Rocket Mortgage, Cuban Missile, slumlord, Mario (F3 Huntsville), DoubleMint (F3 Richmond)
FNGs: None
COUNT: 15
CONDITIONS:
Cool, Dark and a little foggy

WARMUP:
41 SSH
Right over Left
Left over right
WMH
Good Mornings
Little baby Arm Circles forwards and backwards

THE THANG:
10 Burpee Buy In – Focus on Form Don’t Rush

Pass the Speaker mosey to Stairs

10 Burpees at top of Stairs

Mosey Down Stairs

10 Burpees

Stairway to Heaven – Push up on each step to top – Jog across each landing

10 Burpees

Mosey Down Stairs

10 Burpees

Lunge up to first landing

10 Burpees

Both Feet Each Step

Squat each step

Partner Up Wheel Barrel

Switch Partner Up Wheel Barrel

10 Burpees
Mosey to Bottom of Stairs

10 Burpees
Run to Top of Stairs

10 Burpees

Mosey to Startex
10 Burpees
Octoburpee Challenge complete

Transitioned to Active P90X Yoga – Downward dog, Warrior 1, 2 and Reverse Warrior
MARY:
5 mins of Dealer Choice
ANNOUNCEMENTS:
Night Moves Next week on 10/12
Firefox Game night
Toolman SSH on 10/27

COT:

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Nintendo 64!

AO: handsomizer
Q: Grape
PAX: Slumlord, Frasier, Natural Ice, Salpal, Spinal Tap, Freakonomics, Rocket Mortgage
FNGs: None
COUNT: 8
CONDITIONS: early mist to cool us down

WARMUP: 10 SSH
10 LBAC F
10 LBAC R
10 OH claps
10 Seal claps
10 Moroccan night clubs
10 OH press
10 IW
10 Hillbillies
Mosey to bottom of steps

THE THANG: 64 reps each on the way up the stairs, 16 on each landing, then run back down and start together on next exercise

Newton’s Cradle
Irkins
No hand merkins
T ups
Elbows to knees
No surrenders
Dips
O squats

ANNOUNCEMENTS: brewsday Tuesday, night moves on 10/12, octoburpee begins Monday

COT: prayers for @salpal travels
Prayers for @slumlord business partner Ronnie
Prayers for @natural_ice with layoffs at work

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More Dudes = More Running

AO: handsomizer
Q: Michelin Man
PAX: Cuban Missile, Freakonomics, Detective Pikachu, Spinal Tap, Natural Ice, Michelin Man, slumlord, Rocket Mortgage, Blue Mule, Special Bike, Southern Nugget
FNGs: 1 Southern Nugget
COUNT: 11
CONDITIONS: FALL!

WARMUP: n/a (come warmed up)

THE THANG: simple. We did two indigenous people running burpee apocalypses back to back around GEODIS Park. I think we did 5 or 6 times around. 3.2 miles run. 111 burpees.

MARY: n/a

ANNOUNCEMENTS: Get your F3 gear. Check slack.

COT:

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Burpees and Kickball

AO: handsomizer
Q: Natural Ice
PAX: Detective Pikachu, Grape, Natural Ice, Spinal Tap, Cuban Missile, Wedding Singer, Chunks, Freakonomics
FNGs: None
COUNT: 8
CONDITIONS:

WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT: