Burpees and Stations at Graphite
QIC
PadawanAO
GraphitePAX
- Dandelion
- Deliverance
- Fogger
- Hackysack
- Munger
- Public Access
- Shiplap
- Silver Spoon
Workout
Warmup
Old Man Stretch
Rossy
Mountain Man Poopers (15)
Goofballs (20)
Daisy Pickers (15)
Don Quixotes (15)
Washing Machines (15)
Old Man Stretch
Rossy
Mountain Man Poopers (15)
Goofballs (20)
Daisy Pickers (15)
Don Quixotes (15)
Washing Machines (15)
Thing 1: Burpee Central
Start in the center of the field and do 5 burpees, then run to each corner and do a different exercise, always returning the center to do 5 burpees
Corner 1: 20 Mike Tysons
Corner 2: 20 Failure to Launch
Corner 3: 20 Carolina Dry Docks
Corner 4: 20 Superman Bananas
Start in the center of the field and do 5 burpees, then run to each corner and do a different exercise, always returning the center to do 5 burpees
Corner 1: 20 Mike Tysons
Corner 2: 20 Failure to Launch
Corner 3: 20 Carolina Dry Docks
Corner 4: 20 Superman Bananas
Thing 2: Wall work
angry wall sit (in cadence, 20)
balls to the wall (40 seconds)
angry wall sit (in cadence, 20)
angry wall sit (in cadence, 20)
balls to the wall (40 seconds)
angry wall sit (in cadence, 20)
Thing 3: Stations/hills
Each PAX at a different station, rotate when the hill guy gets back
Each PAX at a different station, rotate when the hill guy gets back
- resistance band bicep curls (each arm separately) — recommend blue
- resistance band squats OR resistance band push ups — recommend yellow or black
- dips
- regular stations
- timing exercise — bear walk up the hill, run down the stairs
Mary
LBC’s
Adam Wests
Heels to Heaven
Toe Taps
LBC’s
Adam Wests
Heels to Heaven
Toe Taps
COT
The danger of comparing yourself to others
Compare yourself to you at your worst, or to those guys sitting at home.
You run faster than everyone else on their couch!
The danger of comparing yourself to others
Compare yourself to you at your worst, or to those guys sitting at home.
You run faster than everyone else on their couch!