Grateful for the Burn

Preamble:

Welcome back, we always could spot a friend…

A long-lost brother reappeared from the ether of the morning gloom.  Welcome Sneakers, great to have you back brother.

Warm-O-Rama:

Mosey with high knees, butt-kickers, karaokes.  SSH, Weed Pickers, Windmills, Imperials walkers, and 5 burpees to keep ’em honest.

The Thang:

Two boards of pain, one on each end of the parking lot – an AMRAP board and a BRICKS board.

Partner up, stack coupons at BRICKS board, mosey to AMRAP board.

Partner 1 starts AMRAP of first listed exercise, which partner 2 runs to BRICKS board, performs the prescribed coupon exercise, and returns to relieve his buddy.

AMRAP                                                              BRICK

Mountain Climbers                                         25 Skull Crushers

LBCs                                                                   15 Thrusters

Bobby Hurleys                                                 25 Urkins

Squats                                                               35 Dips

Big Boys                                                            25 Presses

Crabcakes                                                         35 Curls

When both partners have performed each pair of exercises, perform 5 Bro Burpees (synchronized burpees with a high-five at the apex.   ‘Wee’ is optional).

After every second pair of exercises and bro burpees, run half the perimeter of the parking lot.

Leave no man behind between each AMRAP/BRICK/Bro-Burpee/Run set.

Grateful for the Burn Soundtrack:

I thank you – ZZ Top

Burning Down the House – Talking Heads

You’re My Best Friend – Queen

Burnin’ for You – Blue Oyster Cult

Thank You for Being a Friend – Andrew Gold

Fire on the Mountain – Grateful Dead (double points)

Stand By Me – John Lennon

Burn – Deep Purple

Bonus Track:

Welcome Back – John Sebastian

COT:

In this season of gratitude, a reminder that we are thankful for the ability to push ourselves and enjoy the burn, but more importantly for the fellowship this group brings.  Prayers for Doughboy’s surgery, and Saint’s colleague’s treatment (Veronica).

Thanks men, always proud to lead.