hoya-paxa Deconstructed Burpees

Date: 2025-11-20
AO: hoya-paxa
Q: FIFA (F3 The Capital)
PAX: Gherkin, Trademark, Hobbyhorse
FNGs: None
COUNT: 4
WARMUP:
15 SSH IC
15 imperial Walker squats IC
10 merkins IC
10 mountain climbers IC
10 shoulder taps IC
10 Cherry pickers IC
8 willie mays hays IC

THE THANG:

Line up on end line
15 thrusters OMQ
El Capitain to 15 yd line, sprint to 30 yd line and back to start 10 thrusters SC OYO

12 merkins IC
High knees to 15 yd line, sprint to 30 yd line and back to start 15 merkins SC OYO

20 squat jump OMQ
Bear crawl to 15 yd line, sprint to 30 yd line and back to start 12 squat jumps SC OYO

8 burpees OMQ
Sprint to 30 yd line and back
6 burpees SC OYO

Mosey the blacktop

12 thrusters OMQ
El Capitain to 15 yd line, sprint to 30 yd line and back to start 8 thrusters SC OYO

10 merkins IC
High knees to 15 yd line, sprint to 30 yd line and back to start 12 merkins SC OYO

15 squat jump OMQ
Bear crawl to 15 yd line, sprint to 30 yd line and back to start 8 squat jumps SC OYO

6 burpees OMQ
Sprint to 30 yd line and back
4 burpees SC OYO

Mosey the blacktop

10 thrusters OMQ
El Capitain to 15 yd line, sprint to 30 yd line and back to start 8 thrusters SC OYO

8 merkins IC
High knees to 15 yd line, sprint to 30 yd line and back to start 10 merkins SC OYO

12 squat jump OMQ
Bear crawl to 15 yd line, sprint to 30 yd line and back to start 6 squat jumps SC OYO

4 burpees OMQ
Sprint to 30 yd line and back
3 burpees SC OYO

MARY:
15 LBCs IC
15 scissors IC
15 BBS SC
15 American Hammer IC
8 flutter low and fast IC
8 flutter high and slow IC

ANNOUNCEMENTS:
Nathaniel Kronisch memorial workout at potomac-rising 11/26 at 7a. All family members welcome. We’ll play some football, intersperse some exercises, enjoy some food/drink, and remember Nathaniel.

Dec 6 at compound there will be a holiday bowl. More info to be shared.

COT:
One of the dad’s from my son’s baseball team passed from a heart attack last week. Today my wife and I are taking our son to the service. This is his first exposure to the sadness life can sometimes throw our way. We think he’s ready to learn that sometimes you have to deal with tragedy. But gentleman, please take care of yourselves. Be healthy. Be active. Eat right. Get the tests you’ve been putting off. Tell the people you love that you love them.

Tags: hoya-paxa, Gherkin, Trademark, Hobbyhorse