“We make quality burpees for the working man, because that’s who we are and that’s who we care about.”

Warmup with a 1/4 jog around the Catbox

Warmup exercise (I recommend the youtube video “F3 – how to count”, great video..)

SSH, Merkins, Sun Gods, Michael Phelps, and of course the Weed Picker.

11’s

Burpees and Squats, starting with 10 burpees.  Everyone was thanking me for the Burpee 11’s.  I think everyone really enjoyed it.

Team Run

Next we did a team run where we have an exercise and everyone has to keep going until the last guy has completed.  Once everyone completed the round we did a 1/4 mile lap around the Catbox.

25 Burpees     (During this round I started to realize that everyone wasn’t happy with burpees but they were being sarcastic earlier)

Run together the 1/4 mile lap.

60 Big Boys

Run

80 LBC’s

Run

100 Merkins

Run

Speed Ball

Shirts versus Skins.  The shirts played with heart and won over the crowd and therefore we will call them the winners.

Thank you IceT for supplying the coffee and refreshments this morning.  As always the coffee was on point!

Prayers to Roadrunner and a quick recovery as well as 800’s dad.  Great to see Hard Drive out and showing us how to do it!!

Appreciate all of you and look forward to this every week.