The burpee (quarter)mile

AO: Wreck Center

When: 10/30/2021


Number of Pax: 15

Pax Names: Alliance, Bronco, Cutter, Debs, Dos, Hackey Sack, HoJo, Kodak, Lead Pipe, LED, McFeely, Pebbles, Quack, Silver Spoon, Tron,

Number of FNGS: 0

FNG Names:

QIC: Tron

The BackBlast:


Daisy cutters, break dancers, side heel squats, windmills, clock merkins, mountain climbers

Dynamic Field warm up:

  • Jog out, backpedal back
  • Side shuffle out and back
  • Frankenstein out, single leg deadlifts back
  • Hip gates opening out, closing back
  • Inchworm out, lunge walk back

Main event:

Alternating with a partner, Burpee Broadjump for distance for 15 minutes.  Most pairs made about 300 m.


Fellowship mosey around the soccer field, followed by 2x  Sun salutations, followed by flutter kicks and Thor

Main event, part two:

burpee Broadjump with partner, 100 m to complete a quarter-mile total

Interlude, the deuce:

Fellowship mosey around the soccer field, followed by sun salutations.

Main event, part three:

EMOM: 4 push-ups, 6 sit ups, 8 squats.  we gradually added reps finishing with 7, 9, 11.  About 7 or 8 minutes total

Cool down:

two final Sun salutations with additional hip stretches


Kids tend to do what we do, not do what we say. Remembering this, it is important to model the behaviors we want to teach.  To quote the great Kipling of F3, this includes emotional guarding and vulnerability. We have to let the kids feel their feels and the only way to do this is to show them how.

Coffeteria: 10+ for Fair Grounds



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