RunDeck meets the Burpee Death Spiral

AO: The Nunnery

When: 08/17/2022


Number of Pax: 6

Pax Names: Gold, Madoff, Päntsdrunk, Public Access, Silver Spoon, Tron,

Number of FNGS: 0

FNG Names:

QIC: Tron

The BackBlast:

Conditions: mid 60s, clear, perfect

warmup:  Motivators, T push-ups, lunge twist, inchworms with push-ups and squats

Mobility: high knees, but kickers, shuffle, Carioca, gate open, gate close


♦️= sit ups

❤️ = merkins

♠️ = KBS

♣️ = squats

???? = 10 TGU

We made it through ~ 3/4 of the deck one card at a time with a running timer, doing three Burpee‘s every 90 seconds in addition to the cards.

Cooldown: Sun salutations with lizard stretch and pigeon stretch

CoT: gratitude wheel – we each took a turn reflecting on and sharing some thing we are grateful for to help keep the bitterness out of our hearts




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