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.