Let’s finish out the week with a nice, painful triplet.
As early in the day as possible, preferably first thing in the morning when you wake up: 5 Sun Salutations.
Then, anytime during the day:
15 burpees with perfect, chest to ground pushups (break them up as necessary to get all the way down)
15 sit-ups or V-ups
15 squats
12 burpees
12 sit-ups or V-ups
12 squats
9 burpees
9 sit-ups or V-ups
9 squats
Move as smoothly and efficiently as possible, pausing to rest as needed to keep your movements lovely, lovely, smooth, and lovely. You’re practicing being present throughout – during the burpees, stay focused the burpee; when you’re doing sit-ups, be fully in the sit-up; as you squat, take notice of everything about your squat.
You are going to be so 100% present, in fact, that your are not just going to focus on the burpee. You are going to be the burpee. And not just any burpee. Give your cheeks a few good hard slaps, get yourself together, and go be an awesomely great burpee.
Let us know in the comments your total time and how it felt to be an awesomely great burpee.
23 responses to “Fri. – 3/20 Be the Burpee”
Anushka
March 20th, 2015 at 11:10
Around 11 minutes and those v-ups…yo.
Chris
March 20th, 2015 at 11:27
Done! I only timed the burpee/sit-up/squat combo: 10 min 46 sec.
Get it Team Shine, and all QF92’ers!!!
Daniel
March 20th, 2015 at 12:22
Done in 7 min. Didn’t feel bad at all.
Daniel
March 20th, 2015 at 12:23
Oh I’m out and about to pick up cans of anyone has any! 720-205-0865. Thanks y’all!
Roan
March 20th, 2015 at 13:04
Done! 6:03. (Didn’t time the sun salutations) Felt strong and magnificent…. now feeling like I need a nap.
Cindy Lutenbacher
March 20th, 2015 at 16:07
Whew. Still cooling down. Thirteen (my lucky number) minutes for the painful triplet. With help from Coach Kiza (many doggy kisses) and Coach Layla (greenest, hairiest farts known to humankind). Also, I found that a mug of cheap red wine really helped.
Glo
March 20th, 2015 at 18:20
Check. 4:18
Cindy Lutenbacher
March 20th, 2015 at 18:29
Dang. No wonder you scare me.
Glo
March 20th, 2015 at 19:01
🙂
msullivan574
March 20th, 2015 at 19:41
Done! With two colleagues at the conference hotel. Sorry to miss y’all tomorrow…
msullivan574
March 20th, 2015 at 19:42
Oh! In just over 9 minutes!
Monaco
March 20th, 2015 at 20:27
Done in 6:20 mins and seconds.
Empish Thomas
March 20th, 2015 at 20:29
All done; but I forgot to time myself. Oops!
Empish
KungLi
March 20th, 2015 at 20:55
4:20, but some of those last V-ups became lower case u-ups
Cindy Lutenbacher
March 21st, 2015 at 09:34
Can you show me a V-up?
Also, I don’t quite get the alternative to handstands–the one in which we put feet on chairs. Thanks!
Lisa
March 20th, 2015 at 22:22
Done w modified burpees (tweaky shoulder & foot -wth) – totes forgot to time it. 😦
Jocelyn
March 20th, 2015 at 22:22
It must be something in the air!
Jocelyn
March 20th, 2015 at 22:22
Done. 7:30. Did some modified burpees due to random IT band and thumb pain. It wasn’t pretty, but my chest touched the ground each rep. 🙂
zahra
March 20th, 2015 at 22:56
done. less then 2 songs worth of time. that last V up was less V and more u. got a fellow farmer to smash out the workout with AlsieBoo and i at OrangeMoon Sanctuary.
alsieparks
March 20th, 2015 at 23:01
2 1/2 songs from the atlshawty playlist. i’d say 10 minutes or so.
efiada77
March 20th, 2015 at 23:41
Completely forgot to time myself! But I’d say about 11 or 12 minutes. Had some technical (sliding-abs engaged!) difficulties using a towel on a wooden floor lol DONE
efiada77
March 20th, 2015 at 23:45
oh, and my chest is getting sooo close to the floor!
Cindy Lutenbacher
March 21st, 2015 at 09:34
Go, Efiada!! I want to do that, too.