Decomposing Burpees

QIC:  Tatonka

Date: 07/12/2021

PAX: Oui Oui, AOL, WEBLOW, WuzntMe, M.I.A., Tube Squeeze, SeaGull, Uncle Joe, Toe Tag

AO: Hacksaw


70’s with some wet ground from the night’s rain. No rain during the beatdown though so we had that going on for us!


SSH x 15 IC

Forward Fold OYO

Willie Mays Hayes x 16 IC

Quad Stretch

LBAC x 10 IC

Reverse LBAC x 10 IC

Chinooks x 10 IC

Seal Claps x 10 IC

Moroccan Night Clubs x 10 IC

Cherry Pickers x 10 IC

Calf Stretches OYO

The Thang

Decomposing Burpees

  1. Navy SEAL Burpees x 2 min

200m run

  1. Mountain Climber Burpee x 2 min

200m run

  1. 8 count body builders x 2 min

200m run

  1. Burpees x 2 min

200m run

  1. Royal Jumping Burpee (a merkin-less burpee with a jump and clap at the end) x 2 min

200m run

  1. Royal Burpee (apparently the OG traditional burpee; no merkin, no jump, no clap) x 2 min

200m run

  1. Air Squats x 2 min

200m run

  1. Plank x 2 min

Circle up for some Mary for time

Scissor kicks (Oui Oui)

Pickle Pointers (AOL)

Little Baby Crunches (WEBLOW)

Boat Canoes (WuzntMe)

Run a lap (M.I.A.)


The Father’s Day sermon at my church was all about lawns and weeds. It’s not enough to just kill the weeds and hope the lawn will look better and prosper. You must reseed the lawn in order to get newer healthier grass to grow in place where the weeds once were. If you don’t reseed the bare spot, the weeds will just come back. Furthermore, a small weed doesn’t stay a small weed for very long. Very quickly it will multiple into numerous bigger weeds if not addressed soon enough. The spiritual metaphor is that it’s not enough to just remove weeds (sin) from our lives, we must replace it with better and healthier actions to live a more Christ like life.

The exercises we completed “got easier” as we removed a component from the prior exercise. For example, the Navy SEAL burpee consists of three merkins and a mountain climber movement on each leg. The following exercise, the mountain climber burpee, removed two of the three merkins from the prior exercise. Likewise, the eight count body builder that followed removed and replaced the mountain climber leg movement with a plank jack. This pattern continued with each subsequent exercise until we were just in the plank position.

As we progressed through the exercises, we weren’t just removing a component and sitting around doing nothing. We replaced what we removed with something that still made us better and helped us improve ourselves. Likewise, this is how we should remove sin from our lives and replace with actions that continue to help us grow spiritually into healthier stronger Christian men.


At one point, Q was referred to as John Doe, Jr. because the thang seemed to focus around a single exercise. The Q is not sure if this was intended to be an insult but took it as a compliment anyway.

Oui Oui was quick to point out that a burpee (or any variation thereof) is an excellent full body workout. The Q appreciates this open minded approach.

“2 minutes at my house doesn’t ever last this long” – AOL

There was some chatter about proper burpee form, whether a merkin is involved in a traditional burpee, whether there is a jump and clap at the end, etc. etc.

It turns out the originator of the “burpee” was named Royal Burpee (I looked it up on the internet, so it’s probably true). His OG burpee consisted of no merkin and no jump or clap; just an outward thrusting of the feet into a plank position.


Fallen Five convergence at The Dame/Hot Dam/Dam straight/Frankly my dear I don’t give a Dam this Saturday 7/17/21 from 0700-0800. Fallen Five ruck to follow immediately afterwards.

3rd F opportunity at Chubbies on Monday nights. Reach out to John Doe if interested and available to serve.

2nd F opportunity this Friday 7/16/21 at 1600 at the Fountainhead taproom. Out of town PAX that are in town for the Fallen Five event will also be invited and encouraged to attend for some 2nd F.

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