PAX: Adjacent, Amway, Chipper, Jigglypuff, Nugent, Shipyard, Tonnage, Unitard
PAX (not in Slack): Chilly Willy (Charlotte)
FNGs: None
COUNT: 10
I tried to write a 1-word bb. No success…
Key word for today’s workout: PASSION. The PAX were asked to ponder what in their life needs more passion or, what in their life would they like to be more passionate about.
We welcomed F3 Chilly Willy from down range Charlotte.
The burpee is a good all around full body workout…when done well, in good form and with passion. Today the PAX took the burpee to new level by breaking free from the standard and learning burpee variations.
Warmups at the boat ramp:
SSH x20
Hillbilly x20
Mtn Climber x20
High knees x20 seconds x2
Walking Imperial Walker x20 (full circle).
The PAX mosey’d toward the bridge below the dam and on the way did…
Prisoner “in/out” squats x20-ish (on the down the feet are out wide, on the up bring them in)
At the bridge we partnered up 2 rows facing each other to build foundation burpee skills, always targeting good form. One partner doing the exercise the other in recovery.
single pump (merkin) burpee x10
doubles x10
triples x10
Run the pickle and back to your partner row formation into well-formed high plank. There we learned what Nelson Mandela once said about passion: “There’s no passion to be found, playing small, settling for a life that’s less than the one you’re capable of living.” So we upped our burpee game….
Navy Seal burpee x10 (each, but alternating)
Elbow Reach burpee x10
Elbow Reach Shoulder Tap burpee x10
Kick Back Burpee x10
Had few more up the sleeve but was time get back to the flag for Sno angels and flutter kicks.
COT was PASSIONATE…many of the pax shared goals, ways to “get better” with friends not contacted in a while, ways to “worry less about stupid stuff”, re-channeling personal time to more meaningful things.