3 Pax arrived in the foggy muck in Fuquay this morning for the Mutiny work out.  Upon arrival Bret Michaels let us know this work out would be called “Death by Burpee!”  I immediately thought about Howard and his lack of attendance and the irony.  Howard is headed out West to Missouri this week but he love’s Burpees so I know he’s gonna be disappointed when he reads this.  On to the workout…

1. Regular Burpee – 15 reps
2. Reverse Lunge Burpee – 14 reps
3. Burpee with Pushup – 13 reps
4. Double Jump Burpee – 12 reps
5. Mountain Climber Burpee – 11 reps
6. Get Up Burpee – 10 reps (get down on forearms)
7. Plank Jack Burpee – 9 reps
8. Lateral Lunge Burpee – 8 reps
9. Tuck Jump Burpee – 7 reps
10. Romanian dead lift Burpee – 6 reps (balance on one leg and lean forward and touch toes)
11. Star jump Burpee – 5 reps

 

1. Alternating Prisoner Lunge – 10 reps/side

2. T-Pushup – 10 reps/side

3. Sumo Squat – 10 reps

4. Spiderman Climb – 10 reps

5. Shuttle Sprint – 6 reps (OR run in place 10-15 seconds)

6. Total Body Extension – 15reps

7. Vertical Jump and Stick – 15 reps

8. One-Arm Extended Pushup – 10 reps

10. One-Leg Romanian Deadlift 10 reps

11. Close-Grip Pushup – 10 reps

Mary- WWII Situps x 20, V-Ups x 20, Hello Dollies x 20, LBCs x 20, V-Ups x 20, Rosalittas x 20.

COT- Need a new name for Action Park.  With Mutiny and Cletus we need to step up our game for Wednesday’s Name.  Reminders of the Murph next Monday no Mutiny and F3 Dads check the site.  Closing Prayer- Thanked god for helping us get through the Burpees and prayed for safe travels for all this week and weekend.

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