Oh, Oh it’s a deep burn!

Preamble:

What’s a Friday without burpees?

Friday…according to Ha Ha.  He’s not wrong.

Warm-O-Rama:

The usual disclaimers…YHC does not know your fitness level.  Except Townie.  He tells me at 9:30 after beatdowns on he regular.

Mosey on over to the Flag for some SSH, Willie Mays Hays, Weedpickers, Imperial Walkers.

And now, let’s find a hill

The Thang:

The Thang 1.0.  About that hill.

Did you know the Ohio State – Michigan rivalry record is 58 – 50 – 6…in favor of that team up north.  FNG Stripes (my nephew) is from Detroit and a lifelong Meeeechigan fan.

So let’s do 6 merkins at the bottom.

58 Mountain Climbers (a) at the top.

50 American Hammers (a) at the bottom.

Plus another 6 merkins.

Six is in…let’s mosey back tot the parking lot and throw in some Hallelujahs along the way.  About that deep burn…it’s starting.

The Thang 2.0…is it a bojangles biscuit of a version of the Hightower.  Whatever the case, here come the burpees.

We’re going to do 5 laps.  At the beginning of each lap, 10 burpees with some slight adjustments.

10 Standard Burpees

10 Body Builders (Plankjack – 3)

10 Merkin Burpees (3)

10 Jump Squat Burpees (3)

10 Bring it all together….or modify as needed.

Well…that wasn’t all that fun.  FNG Swiper showed his grit and smoked the rest of us.

Let’s take a lap to give those arms and shoulders a quick break.

Next up…Pump Jack.  Pair up.  PAX 1 does 5 merkins while PAX 2 planks.  Alternative, rinse, repeat until the last group is standing.  Now let’s do it again.

5 minutes to go…grab a coupon.  Let’s bring on the gorilla complex.

8 reps, 4 sets.

Curls / Overhead Press /  Skull Crushers / Bent Row

Thanks to townie for closing out with a bit of mary…..the boxcutter.

And that’s time.

COT:

Congrats to Townie Jr…on the pending birth of their daughter Lucy.

YHC shared some tough news….I sincerely appreciate the thoughts and prayers.

False Start recycled the Rubicon TNT and made it new to us…great message.

Naked-Man Moleskin:

Thoughts and prayers to all….celebrate the good times, embrace the tough times.  It doesn’t get any easier, just makes you stronger.