Fireworks Burpees and more

AO: 5andDime

BeatDown Date: 07/01/2021


Number of Pax: 6

Pax Names:

Badger, Ripcord, Picket Fence, EZ Pass, Backdraft, Nomad

Number of FNGS: 0

FNG Names: n/a

QIC: Nomad


Welcome to F3, I’m not a professional, modify as needed.

We are going to watch the lightening today and take cover as needed.


Neck Stretch (5)
SSH (20)
Legs out wide- Stretch Right, Left, middle
Legs together- stretch middle
Daisy Pickers (10)
High Knees (10)
Motivator 11 to 1, one more than we normally do 😉

The Thang

Mosey to second floor of parking deck

The Thang

11 firework burpees (arms and legs stretched out at the top)

# 1 – Welsh Dragons
Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first.

Mosey to top of parking deck and back down

11 firework burpees

#2 – 22’s
Calf Raises 21 to 1
Squats 1 to 21

11 firework burpees

Stayed in parking deck for mary.

Suzanne Sommers (30 per side)
American Hammers (50 total, each side is 1)
Flutter Kicks (20 x 4ct)
Big Boy Situps (25)
LCRC (10)
LBC (15)

Circle of Trust

Prayers for dutch oven and family battling cancer.
Prayers for collin and family- terrible skateboard accident.
Prayers for backdraft and family- newborn baby.

Naked Man Moleskin

YHC tried to push the pax a little today by doing motivators starting at 11 rather than 10. Wow that was a lot of counting. Also, we pushed to 22’s which got really tough at the end with all the squats. Thankful for this group of men!

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