Vandelay was your Q for a beautiful Tuesday morning speed work beat down. Here’s this stick he beat us with:

Warm Up

2 fellowship pace laps around the track

20 Side shuffle hops

10 Willie Mays Hayes

12 Step lunges

10 Burpees OYO (They’re just getting started)

The Beatdown

10 Burpees

800 ms

10 Burpees


10 Burpees

The stairs

400 ms

10 Burpees

20 squats


Jog to the parking deck

10 burpeees

Up 7 flights of parking ramp

10 burpees

20 squats


Everyone look over the edge into the football stadium. Appreciate the site of victory

10 Burpees

Down 7 ramps of the parking garage

10 Burpees

20 squats


Back to the track

Marta insists on 10 more Burpees

800 Ms

10 more Burpees



2 minutes of Russian Hammers


We need 4 more pax to have two complete BRR teams

Congrats to Ito on the big 5k win!


Leave a Reply