The BackBlast:

11 pax showed up for a slow boil where we did 100+ exercises that shall not be named, aka burpees. Slow boil inspired by Village Person, Gekko, and Michael Phelps.

Title: The Slow Boil

PAX: Sandworm(Q), Lucy, Firehead, Folgers, Gekko, Mall Cop, Moped, Chip, Rookie, Windmill, Downward Dog

Warm-o-Rama

1. We lay down to lie on our backs for stretching
2. Stand-up stretching
3. Dynamic stretching

Thang

Burpee Practice (9 min: 3 rounds, 4 exercises, 30 sec on / 15 sec off)

1. Oh Dark Loompas (a.k.a. Gloompa Loompas)
2. Jump Squats
3. Bouncing half squats
4. Squirrel Splats

5 min emom (modify as necessary, up or down)

1. 2 burpees
2. 4 burpees
3. 6 burpees
4. 8 burpees
5. 10 burpees

Duck Walk Practice (9 min: 3 rounds, 4 exercises, 30 sec on / 15 sec off)

1. Squat Kick 
2. Waddle Sit 
3. Penguin Waddles 
4. Cossack Squat  

5 min emom (modify as necessary, up or down)

1. 2 burpees
2. 4 burpees
3. 6 burpees
4. 8 burpees
5. 10 burpees

Walk Like and Egyption

1. Play Walk Like Egyption song 
2. Q calls out a dynamic in-place stretch
3. Walk clockwise in a circle like an Egyption when “Walk like an Egyption” is stated in the song

5 min emom (modify as necessary, up or down)

1. 2 burpees
2. 4 burpees
3. 6 burpees
4. 8 burpees
5. 10 burpees

Cool down

1. Stretching
2. 10 burpees mixed in to hit a hundred burpees

Note: I believe 10 burpees per minute for 5 minutes was achieved by some.

COT

What’s your lesson to tell?

• Lesson from Michael Phelps was that he swam every day for three years straight. Reddit said the best way to get better at burpees is to do more burpees.
• Other lessons shared
• Prayer and Pledge