07/16/2020 - Dark Tower - Burpees Around The World
AO: Dark Tower
When: 07/16/2020
PAX:
Number of Pax: 11
Pax Names: Abu, Aladdin, atat, Bongo, Cousin Eddie, Goldberg, Moonlight, pi 3.14, Radio Flyer, Scotts, Townie,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pi 3.14
Introduction
Balmy 69 degrees, sunny. Ready to take the PAX on a trip around the world! We are headed to Brazil, Australia, Florida, Japan, Siberia, Mongolia and the Philippines.
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
Mozey
Side straddle hops
Mozey
Goof balls
Mozey
Arm circles (10 forward, 10 backward)
The Thang
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
Get on all fours
Donkey kicks
Leg kick to sky
Head to Australia
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.
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)
Japan
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
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
Plank
Swimmers
Freddie Mercury’s
American Hammers
Circle of Trust
Prayer
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. Thank you for strong men that surround me here. 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. Lord, please surround our brother Crabgrass and his brother’s family with your endless love. Please watch over his brother’s M and young children and be with them as they enter a new life without their husband, dad, brother. Lord, we pray for Anna Caroline, Jeremy Baker and Randy Levine and Mr. Miyagi as they continue to battle cancer. Please pray for WetWipe’s FIL and Zima’s Step brother and Alladin’s friend Laurie’s daughter
in Jesus’ name we pray, Amen
Naked Man Moleskin
I started March 19, 2019. When I started I was simply looking to get in shape. What I found was similar to a present on Christmas morning. 2nd F, 3rd F. I enjoy reading Backblasts. Yesterday I was reading a Backblast from a fellow HIM. It sounded pretty similar to an interaction I had on Facebook. I have a lot of respect for this HIM to open up at COT and I also respect him greatly for his contribution to F³ Naperville. I am a very strong headed German and passionate Conservative Christian…almost to a fault. I’m very proud, but not the way our F³ brotherhood relationship turned out. I’ve always said that when I joined F³ that it seemed like every PAX I met was a strong confident and positive man. A very attractive trait. Then the pandemic hit and there were a few PAX with opposite opinions. I do very well with opposing ideologies and differing opinions, however, when someone goes on the offensive and attacks me personally, I don’t handle it well some times. I have been working on that fault and most of the time, I will politely disengage from the dialogue. I am extending an olive branch and would love to workout together and shake hands and put our differences behind us. We’ll always have differences, but life is too short to hold on to grudges.
#StrongerTogether