F3 Knoxville

Burpee Mania

Bomb Shelter
Workout Date: 15 Sep 2020
QIC: Taco

THE SCENE:Feeling great
F3 WELCOME & DISCLAIMER

  • WARM-O-RAMA: 20 SSH
    • LBAC
    • Windmills
  • THA-THANG:
    • With a partner 4 min. AMRAP of each of the following set. 1 partner does 10 of the burpees while the other does the designated exercise. Keep rotating until the end of each 4 min.
      1. Regular Burpees-Upright row
      2. Blockies- Iron Mikes
      3. Broad Jump Burpee-Curls
      4. Box Jump Burpee-Mt. Climber
        1. Run to troll bridge, 2 burpees: Now do 5 of each burpee while partner does the other exercise
      5. Elevated Legs Burpee- Overhead Press
      6. Superman Burpee-Peter Parker
      7. One Leg Burpee-WW2 Sit Ups
    • MARY:
    • Captain America
    • Flutter Kicks

CIRCLE OF TRUST/BOM:
Matt 11:28: “Come to me, all you who are weary and burdened, and I will give you rest.” Christ is the giver of rest: physical rest, mental rest and most of all spiritual rest because when we trust Him, we can rest before God the Father clothed in Christ’s righteousness