Date: 2026-06-04
AO: The Night Owl
Q: Gherkin ,
PAX: Gherkin, SAAS, Napalm (Brandon Frazee), Hobbyhorse, V8, Uppercut , Craig’s List FNGs: 1 Craig’s List
COUNT: 7
WARM UP
SSH, Imperial Walkers, Hillbilly, Willie Mays Hays, Cherry twist, worlds greatest stretch, THE THANG
The Q was overly optimistic about his ability to Q two AOs in one day, so he took his time with the warm up and explaining the exercises. But once he finally got going, the PAX enjoyed a few different types of burpees.
1. Start off with the Army’s WWII burpee fitness evaluation. – All PAX do AMRAP basic burpees for 20 seconds
– 8 is poor, 10 is fair, 13 is excellent
2. Deconstructed Burpees for 10 minutes. Break each minute up into three 20 second blocks. – Block 1 – perform 5 squats
– Block 2 – perform 5 thrusts
– Block 3 – perform 5 merkins
3 – 11s with Burpees & WWIIs
MARY
Flutter Kicks, J-Los, LBCs
ANNOUNCEMENTS
– Convergence this Saturday – 0700 at Roosevelt Island
COT
– Happy 129th Birthday to Royal Huddleson Burpee Sr., born June 4, 1897 (octuple respect).
– Born and raised in Little Neck NY, on the edge of Queens, he served in the Navy in World War I and then began a career as a director at the NYC YMCA.
– In his role as Director of the Y, Burpee recognized the need for a quick and accurate way to assess the fitness levels of new members. Solving that problem became the focus of his doctoral thesis at Columbia.
– He created the “burpee” exercise as part of his PhD thesis as a quick and simple fitness test which was to be used as a measure of agility and coordination. The original burpee was a four-count burpee – no merkin and no jump at the end. In the fitness test, the burpee was performed four times, with heart rate measurements taken before and after the four successive burpees, measuring the efficiency of the heart at pumping blood and how quickly the heart rate returned to normal.
– The exercise was popularized when the Army made it one of the ways used to assess the fitness level of recruits when the US entered World War II. The Army tested how many times it could be performed by a soldier in 20 seconds – 8 burpees was poor, 10 was fair, 13 or more in 20 seconds was excellent.
– In his published thesis, Burpee created roughly 300 measures of fitness. He also pioneered the notion of fitness that could be catered to a person’s skill and ability, which paved the way for the discipline of personal training. He wrote, “Since interest is sustained not by repeated failure at unsuitable tasks, but by reasonable success following conscientious effort, it is obvious that physical education programs should be adapted to individual ability.” Or in F3 parlance, “Modify as necessary.”
F3 The Capital 