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
Plank
10 Burpees
The stairs
400 ms
10 Burpees
20 squats
plank
Jog to the parking deck
10 burpeees
Up 7 flights of parking ramp
10 burpees
20 squats
Plank
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
Plank
Back to the track
Marta insists on 10 more Burpees
800 Ms
10 more Burpees
Halt.
Mary
2 minutes of Russian Hammers
COT
We need 4 more pax to have two complete BRR teams
Congrats to Ito on the big 5k win!
