Burgundian Workout Reddux
QIC
PadawanAO
The Donut ShopPAX
- Bergundy
- Buttermaker
- Deliverance
- Fixed Gear
- Iron Sheik
- Little Finger
- Lord Of The Dance
- Padawan
- Puck
- Sheriff
- Slider
- SpitValve
- Time Machine
- DHL
Workout
Conditions: dark and foreboding
Warmup:
- Goofballs
- Windmills
- Daisy Pickers
- Arm Circles
- Overheads
- High Knees
Thing 1: The Bergundian Pain Ladder
Simple ladder of coupon thrusters with 10 pushups in between each rung of the ladder.
2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2
The goal is to not remove your hands from the block for the entirety of the round. It was… hard.
Mosey around the parking lot to recover
Round 2 – Remember your Number! EMOM Style
4 sets of EMOM with 5 rounds per set (5 minutes per set), with 1 minute of rest between set.
• Set 1 – Curls
• Set 2 – Goblet Squats
• Set 3 – Kettle Bell Swings
• Set 4 – WWIII Sit Ups (sit up with a press at the start and press in the middle)
Start the clock (you get your number around the 40 second mark of round 1. Remember your number!)
For round 4, add 3 to your number. For round 5, add 5.
Mary
Shoulder Taps
Flutter kicks
Bergundy sit ups (R/L)
COT
Reflections on Bergundy — a PAX who leads by example and steps up to mentor others. Our F3 group is lucky to have him.
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