Plank/Squats/Merkins/Burpee progression

AO: The Furnace
Beatdown Date: 09/12/2020
Q: Sherpa
Pax: Chief, Focker, Lambert, Panther, Spaetzle, Timber
FNG:
DR Pax:

Intro:
Not a professional, It is you against you

The Thang:
Warm up: Stay in place march, Jumping Jacks, Box jumps, High Knees, repeat
Progression: 15 Plank/short Run/15 Squat/short Run/15 Merkins/short run/Burpbee/run back to starting place
Versions: Push up side planks, Up/Down Planks, Limb extension Planks, Push up Peter Pipers, Prison Squats, Side Squats, Squat Jumps, Smurf Jack, Merkins, diamond merkins, Wide Merkins, Carolina dry docks, Half Burpee, Full Burpee, Plank Jack Burpee, Candle Stick Burpee, Lunge jump Burpee
1/4mile Birdie Lounges with 30 over hand claps in between. 1/4mile backward run.
Mary: As many baby crunches you can do in 3minutes

COT:
Announcements/Encourage to join Prayer F3 session on Monday. Change the world thru 1000 acts of kindnes.

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