Florence, 80s Hip Hop and Burpees; Life doesn’t get better

9 Members of the Crazy Ivan Pax braved the wind to do a Burpee base workout.  Thank you Emeril for the Men’s Health Article!!  Midget suggested some Bobby Brown and 80’s Hip Hop Music so it was played until Mary.

Warm Up:

Lap around the Soccer fields
Fazio Arm Circles Forward
Fazio Arm Circles Backward
Imperial Walker Squats
Good Mornings
Daisy Pickers

The Workout:

Kettlebells where placed in the middle of the Shelter.  Pax split up one group went to the rock wall the other to the open end of the shelter.

Countdown from 5 Burpees to 1 Burpee.  The Burpee though was a Tuck Jump Burpee.  After you did the 5 Burpee you bear crawled to the middle.  Grab a Bell and Did 15 Standing Chest Press Squeezing the bell in your hands.  Then you bear crawled to the other side and did 4 Tuck Jump Burpees.  Repeat down to 1 Tuck Jump Burpee.

Countdown from 5 Burpees to 1 Burpee.  The Burpee though was a Plan Jack Burpee where you did at least 3 plank jacks.  After you did the 5 Burpee you bear crawled to the middle.  Grab a Bell and Did 10 Goblet Squats.  Then you bear crawled to the other side and did 4 Plank Jack Burpees.  Repeat down to 1 Plank Jack Burpee.

Next all the bells where moved to the Burpee locations.  You then did 5 Kettlebell Deadlift High Pull Burpees and Gorilla walked to the other end.  You did 5 more Kettlebell Deadlift High Pull Burpees.  Repeat as you count down.  We stopped at 3 for Midgets Special Song.

Next it was Bobby Brown “My Prerogative”.  Staring in Mountain Climber position you mountain climb until Bobby said “Prerogative”  then you did a Burpee and got back into mountain climber

Mary:

Canoe Shoulder Pulses
Homer to Marge
Right Leg over Left Knee Crunch
Left Leg over Right Knee Crunch
Box Cutters
Low Slow Flutter
LBCs

Did some final stretching so this Q could stretch out his hips.

Announcements:

New AO Starting September 25th at the Harris Teeter at Sunset and Holly Springs Road.  Name is finalized but wasn’t announced.  Q will be Crazy Ivan’s own Peeping Tom.

Prayer:

Crab legs, Clay, all without power.