Date: 2024-11-04
AO: thefarm
Q: Infinity
PAX: F-No, Firehead, Sparky_The Farm
FNGs: None
COUNT: 4
WarmUp: Imperial Walkers, Michael Phelps, Willie Mays Hayes, Piano Tappers, LBACs with leg raised, and Mosey.
The Thang: Deconstructed Burpees! This exercise was invented in 1939 by US physiologist Royal Huddleston Burpee Sr., who used it in the burpee test to assess fitness. Burpee earned a PhD in applied physiology from Teachers College, Columbia University in 1940 and created the “burpee” exercise as part of his PhD thesis as a quick and simple fitness test, which may be used as a measure of agility and coordination.
This workout consists of all the movements of a burpee, but isolated and stretched out, except at the end when we do actual burpees. AMRAP:
– 20 Squat Thrusts
– 20 Hand-release Merkins
– 20 Jump Squats
– 20 OH Claps, IC
– 5 Burpees
– 60m sprint
Mary: Australian Snow Angels, Single-Leg Glute Bridges, Sweat Angels, X-Factor Crunches, Freddie Mercuries, Flutter Kicks, Side Crunches, and American Hammers.
Announcements:
– F3 the Grunt CSAUP Saturday, 11/9, at Lincoln Memorial 0700. – Pad Thai will Q Wednesday and Firehead will Q Friday.
CoT: “Nothing is particularly hard if you break it down into small jobs.” – Henry Ford.
Tags: thefarm, F-No, Firehead, Sparky_The Farm
F3 The Capital 