Warm up
I recently went on a road trip to Minnesota, so I had a lot of windshield time to think up a WO, but a lot of this WO was inspired by Little Bunyan
-Low Plank -5 core principals
-Al Gore – Driving A Car – F3 Credo & F3 Mission Statement
Since Cat was having a little too much Mumble Chatter, we did x3 penalty burpees! Patches pointed out how it seems like a lot of penalty burpees start with the phrase, “Since Cat…”
These types of penalty burpees I’m now officially naming… “Since-Cat-Burpees”
-Bat Wings…I mean Red Wing, Minnesota -Arm Circles (x10 IC), Circle Arms (x10 IC), Seal Claps (x10 IC), T-Claps (Overhead Claps) (x10 IC)
-Wind Mill (x10 IC) (Little Bunyan loves windmills)
The Thang
-Farmer Carry coupons to field (My family that lives in Minnesota are all farmers)
-Caterpillar interrupting the Q…x3 Since-Cat Burpees
-Line up in 2 lines in front of cones. Put blocks down, Tunnel of Love (drove through tunnels on the turnpike), go through tunnel x2
-First Rest Stop…that food you eat while on the road makes you have to squat…
-Block Squat (x15 IC)
Get the wiggles out (at each rest stop, Little Bunyan and I would do sprints, or SSH’s or burpees)
-Zig-zag run between cones….sprint to last cone, perform x5 burpees & 10 SSH, run back to line
Stop at hotel outside of Chicago…The Windy City
-Wind Sprint to far cone…
-Broad jump burpees back to line (Little Bunyan enjoyed jumping from one bed to the other in the hotel room!)
-Go for a mosey, and arrive in Minnesota…I mean the Inner Den…I mean the Playground!
Little Bunyan wanted to visit every playground he saw!
(x1) Pull Up
(x2) Merkins
(x4) Squats
(x2) Pull Ups
(x4) Merkins
(x8) Squats
(x3) Pull Ups
(x6) Merkins
(x12) Squats
(x4) Pull Ups
(x8) Merkins
(x16) Squats
(x5) Pull Ups
(x10) Merkins
(x20) Squats
After playing on a playground, we took Little Bunyan to a Wind Farm
-Wind Mills (x10 IC)
-Mosey back to blocks in field.
-Big Blue trying to mess with the Q…these are called “Blue-Mess-With-Q Burpees” (x3)
-Tunnel of Love (x2)
-Rest Stop…farmer carry to far cone, zig-zag between cones, perform x10 SSH & x5 blockees, farmer carry back w/ coupon in other hand
-Rifle Carry Blocks, zig-zag between cones, perform x10 SSH & x5 blockees, rifle carry back
-Farmer Carry coupon back to flag.
Mary
-Big Blue tried to steal my winky…(x3) Blue-Mess-With-Q Burpees
On our trip home, we visited the house from “A Christmas Story” in Cleveland. If you’re a fan of the movie, I highly recommend a visit to Cleveland!
“I can’t put my arms down”
-Randy (Flap arms up & down) (x10 IC)
-Arm Circles w/ tongue stuck to flag pole (x10 IC)
-Flutter Kick Medley…Hands under butt, out to side, overhead (x10IC) each way
COT
-Prayers for Caleb and Caterpillar’s family
-Prayers for Brushfire’s mother-in-law and family
-Prayers for all of us as men to have the courage, fortitude, and grace to lead our family well, be the lamb when needed, and be the lion when needed.
Thanks for coming out this morning!
~Bunyan out