September 7, 2018 – Lonely Hearts Club

Date: September 7, 2018

AO: Lonely Hearts Club

Q: BoneDaddy

PAX: Elroy

As 5:30 rolled around BoneDaddy’s resolve was quickly fading as he was the only one sitting in the parking lot ready to partake in today’s adventure. Luckily, no more than a minute or so later Elroy showed up to join the party and today’s animated adventure began.

warm up:

1) 25%, 50%, 75%, 100% sprints on the soccer field to loosen things up.

2) Stretch and workout whatever muscles you need to on your own

The thang:

5 times of the following:

2-Minute Rounds

1a) 10 Burpees

1b) 200m Sprint

1c) Max-Rep Burpees with remaining time

Rest 3 Minutes Between Rounds

Scaling option: Drop initial set of burpees from 10 to 5

Score for the workout is the combined number of burpees completed after each run.

(example First Round 10 burpees, 200m run, 5 burpees Score = 5)

Elroy (Rx): 15, 12, 14, 14, 15 = Score 70 (120 total burpees)

BoneDaddy (Scaled): 10, 9, 8, 8, 8 = Score 43 (68 total burpees)

Hopefully, others will join us by playing the home game and we can add their scores to the records.

Recover, Recover



Photo OP in the Dark

“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens.” —Arnold Schwarzenegger


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