06/01/2021 - The Launch Pad - Burpees Around The World 🇵🇭🇲🇳🇷🇺🇺🇲🇧🇷🇯🇵
AO: The Launch Pad
When: 06/01/2021
PAX:
Number of Pax: 5
Pax Names: Abu, Cupcake, pi 3.14, Waterfall,
DR Names: Sunshine
Number of FNGS: 0
FNG Names:
QIC: Pi 3.14
Introduction
Up early for my 40 min. trek. Out the door a little late. Messaged SiteQ. Arrived at 5:13a.
Conditions
48°, Clear skies and dry
Announcement/Disclaimer:
Good morning!
1. I am not a professional
2. You are here at your own free will
3. I am not aware of any injuries you may have
4. We are here at different fitness levels, Modify if needed, but push
yourself to get stronger
Warm-O-Rama
Happy Jacks (5)
Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. Repeat 4x or until no one can breathe
High Knees (15)
Capri lap around parking lot
(Stretching)
Good mornings in cadence x10
Abe Vigodas in cadence x10
Arm Circles 10
Calf Stretches OYO
The Thang
Board Indian Run Airlines
PAX lineup in a column and begin Indian Run around fields
Indian Run between each country
(Run about ¼ mi)
Journey to Brazil
Brazil Marching
(1 minute under tension)
Similar to heal touches with butt in the air
Start by lying on your back, with your knees bent. You will want your toes off of the ground (curled into your shins) to focus the tension on your glutes and hamstrings
Next exercise
Donkey kicks for one minute
Head to Australia(Indian Run)
Australian Swimmer
(1 minute under tension)
Set Up: Start by lying on your stomach.
Cue 1: Lift your legs and chest off of the ground into a Superman hold.
Cue 2: Kick your legs up and down as you alternate your hands reaching forward. Hold this position until the clock runs out
Aussie Burpees
(1 minute)
Groiner with a hop
Starting from a pushup/merkin position, thrust your feet forward, landing outside of each hand. Thrust backwards to original position. Repeato.
Head to U.S., Florida (Indian Run)
Floridian Flamingos
(1 minute under tension)
Setup: Start in a tall standing position.
Cue 1: Anchor your heel to your butt with the same-side hand, balancing on the ground with one foot.
Cue 2: Slightly bend the knee that is in contact with the ground.
Cue 3: Hinging at the hips and keeping your back as straight as an arrow, reach down and tap the foot. Reset. Repeat with the opposite side.
Regular Burpees
(1 minute)
Head to Japan (Indian Run)
Japanese Sumo Burpees
Set Up: Start in a tall standing position with your feet just outside of your shoulders and your hands placed high overhead.
Cue 1: Lower your hips. Do your best to meet or break parallel to the ground. Reset
Cue 2: Lift your left knee as high as you can and slowly bring it out and over to a super-wide (sumo) squat position. Keep your hands overhead throughout. Once your foot makes contact with the floor, go into another overhead squat. Reset. Repeat with the right side.
Cue 3: Transition right into a Spartan burpee
Tokyo Two Count Burpees
Set Up: Start in a tall standing position.
Cue 1: Perform the standard Spartan burpee.
Cue 2: Instead of one push-up at the bottom, you will perform two
Head to Siberia
Siberian Spider Jacks
Set Up: Start by lying on your stomach.
Cue 1: Lift your legs and chest off of the ground into a Superman hold.
Cue 2: As you bring your hands to your hips, widen your legs as far out as you can into a snow-angle position. Reset.
Russian Twist
Head to Mongolia
Mongolian MOAB
Cue 1: Complete a Leonidas burpee (two push-ups at the bottom)
Cue 2: After completing your second push-up, kick the left foot up to the left hand. Release the left hand from the floor as you kick the right foot through.
Cue 3: Transition and kick through with the left foot.
Cue 4: Kick the feet back into the top of a push-up position. Complete another push-up.
Cue 5: Jump your feet back in toward your hands. Stand up and jump.
Head to Philipines (airport was closed today)
Filipino Ws
Set Up: Start by lying on your stomach.
Cue 1: Lift your legs and chest off of the ground into a Superman hold.
Cue 2: While holding the position, drive your elbows back and in toward the body, squeezing your back and shoulders tightly.
Rocking Burpees
6MoM
Flutter kicks
Outlaws
Circle of Trust
Dear Lord, thank you for the ability to get up, roll out of bed, the courage to make good decisions that make us better. Thank you for the strength of F³ Naperville, the strength of this brotherhood and the strength of the brothers who surround me here this mornin. We pray that we may stay strong through these times of uncertainty and stress. Please help remove the fear and give us guidance and give our leaders vision to get back to the known. We pray for educators who have an extremely tough job right now. Lord, we pray for Carmen Sandiego’s dad who is recovering from a stroke. We also pray for Kristen Howard who is battling her third bout with a third different cancer, Tom Robb who is recovering from a heart attack. We pray for Breakaway who is recovering from two blood clots in his lungs.
In Jesus’ name we pray, Amen
Naked Man Moleskin
Gratitude
I’m blessed to be part of a strong generational military family. My grandpa served in the U.S. Marines, my uncle served in the U.S. Navy, my dad served in the U.S. Army, my brother is a U.S. Marine and my son is in the U.S. Army. I have numerous other extended family who have served and are serving and one who recently graduated from West Point and is serving as an officer in the U.S. Army. I’m proud of our U.S. military, our country and the men and women who have served and are serving but today I’m grateful for those who gave all…
“All That Is Necessary For The Triumph Of Evil Is That Good Men Do Nothing” – E. Burke