There are two workouts each week you can posts and find no burpees. (even if you are late, just ask Dr. Seuss and Shirley). You might be left behind; however, this morning we had a 4 minute warm-up that took 9 minutes, so no one had to play catch up.
Warmarama – Ben Parke’s 4
1. Easy Jog 60 seconds
2. Open Gate and Close Gate (15 reps each leg)
3. Leg Swings: Front/Back + Side to Side (10 reps each leg)
4. Walking Lunge (15 yards) x 2
5. Butt Kicks (15 yards) x 2
6. High Knees (15 yards) x 2
The Thang:
Ruck or Hike gravel trail for about 2 miles.
Mary Stretch Cool Down
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Quad Stretch
Calf Stretch
Hip Flexor
Hamstring
Child Pose
CoT – prayers for PAX injuries, our nation, and lots of 2nd F and 3rd F events on the calendar.