Archives: Deconstructed Burpee Ladder

  • When: 20180920
  • QIC: Buoy
  • The PAX: Buoy, Marvel, Screen Door, Stick, Bacon, Grinder, Airwolf, Submac, Taps
  • We had an awesome turnout at QQH with 9 PAX ready to workout and 1 of them was a fellow Coastie (FNG). With great weather, YHC was ready to push fellow PAX to the edge of their abilities.

    The Thang

    Warmarama:

    25 Side Straddle Hops IC

    20 Windmills IC

    20 Toy Soldiers IC

    10 fwd/10 back Shoulder Circles IC

    Workout:

    PAX Moseyed around the QQH lake and crossed over the slick bear crawl bridge. When the leisurely jog was over, PAX proceeded to complete two sets of Mission Impossibles. YHC led the PAX behind the grocery store to utilize the distance between speed bumps in the workout. To start things off we completed the Deconstructed burpee ladder. PAX started out at the first speed bump broad jumping 50ft to the second speed bump where PAX completed 5 deconstructed burpees, broad jumped to the third speed bump to complete 10 deconstructed burpees, rinse and repeat up to 20 deconstructed burpees. Coming back, PAX worked their way back down from 20 reps, lunging in between speed bumps. YHC called on Marvel to choose an ab exercise for the next Ladder workout. The ab exercise chosen was Outlaws; which is like ABCs, but you only do the “O.” PAX jogged between speed bumps increasing Outlaw reps from 10 up to 40, changing the rotation halfway between sets, then PAX worked back down to 10 reps. YHC had PAX mosey over to the QQH clubhouse and we completed 11’s with Erkins and Dips. To wrap up the workout we moseyed back to the flag and completed 1 minute AMRAPs of Big Boy Sit-ups, Leg Lifts, and Freddy Mercuries.

    Back to Flags

    Recover

    Circle of Trust

    YHC read from the Bible Mathew 6:34; Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.

    F3 Hampton Roads