Upside Down Sunrise

Beautiful morning with the fellas as the purple and red sky changed all throughout the workout. Twas Perdy. Perfect conditions.  I borrowed the thang from F3 Chicago.

Started with the disclaimer and rolled into the warm-up.


  • Side Straddle Hops: 12 count IC
  • Grass Pickers: 12 count IC
  • Sun Gods: 12 count IC
  • Monkey Humpers: 12 count IC
  • Quad Stretch: 12 count
  • Groin Stretch: 12 count – Gotta stretch the ‘ol groin.  Mas importante.
  • Mosey to the hill for The Thang

The Thang:

  • 0 Big Boy Sit-Ups – Run up the hill, 10 burpees, Run back to start
  • 1 Big Boy Sit-Up – Run up the hill, 9 burpees, Run back to start
  • ….Continue until….
  • 10 Big Boy Sit-Ups – run up the hill, 0 burpees, run back to the start
  • Mosey back to the pavilion/picnic tables

Finished with:

  • 10 Carolina dry docks IC
  • 10 Merkins IC
  • 10 Box Squats on picnic table bench IC
  • 10 Derkins IC
  • 10 Dips IC
  • Balls to the wall for a 10 count down the line of PAX – Watched the sun rise/set while we were upside down.

MARY: Dealer’s Choice

Parker Peters, Imperial Walkers, Window Washers, Toy Soldiers, J-Lo


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