Burpee Flap Jack

Date: January 18, 2021

AO: Heavy Metal Monday at LLP

QIC: Wapner

Pax (11): Wapner, pixel pusher, top cheddar, Fuller brush, bait and switch, black magic, banjo, Toto, hoveround, Harvard, Goat

Warm-o-rama: Seal Claps x 25 IC, WoJo Squats x 20 IC, Imperial Walkers x 10 IC, Merkins x 10 IC

The Thang: After each pax picked a kettlebell and a partner, we split up so as to maintain some distance between ourselves. Each partner group was tasked with completing 100 reps for all 9 exercises. As pax 1 performed the exercise, pax 2 ran to the nearest speed bump and performed 5 burpees before running back to flap jack positions with his partner. Our 10 exercises were:

  1. Tricep Extension
  2. Squats
  3. American Hammer
  4. Overhead Press
  5. Lunges
  6. Big boy sit-ups
  7. Curls
  8. 1-leg deadlift
  9. LBCs

We finished with a couple 30 second amrap lifts and some Mary.

COT: For the good old US of A on Wednesday. Lifting up healthcare workers re Covid and vaccine. F3 10 year anniversary in October. Eden Village of Wilmington.


Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s