Burpee Mashup Ladder


Date: 06/06/2022

PAX: Picabo, TT, Rebar, Juice Box, Night Fever, Term Limit, Tube Squeeze, Freebird, Hurt Locker

AO: The U


Clear 64 Degrees, Felt Like 64 Degrees, Humidity 75%, Wind 3.0 mi\h from se



F3 – Core Principles


mosey to front center parking lot in front of school.

COP – Warmup


Merkins x 10 IC

Lbac x 10 fwd and rev 

Cherry Pickers x 10

21’s SSH IC

Mosey to student parking lot for Thang….

The Thang

All pax will stay together for the entirety.

We will pick up the 6 after each set of parking lot islands

Pax will do a burpee at each light pole adding a burpee at each additional light pole. PAX will Bernie between islands. Once to the end of the row, pax then mosey to next set of islands.

Row 1 (light poles) (4)  – Green

Row 2 (plain islands) (5) – RED

Row 3 (light poles) (4) – Green

Row 4 ( plain islands) (5) – RED

Row 5 (light poles) (4) – Green

Every other row has light poles. On rows where islands do not have light poles the burpees count will be the same as the previous light pole. 


ROW 1 (Kracken Burpees 1,2,3,4) – MOT (Bernie)

ROW 2 (Triple Merkin Burpees 4,4,4,4,4) – MOT (Karaoke)

ROW 3 (Navy Seal Burpees 5,6,7,8) – MOT (Bernie)

ROW 4 (Double Merkin Burpees 8,8,8,8,8) – MOT(Karoke)

ROW 5 (Regular Burpees 9,10,11,12) – MOT (Mosey)

Once Workout was Completed each pax had finished

(138 Burpees and 306 Merkins)




I have been sitting on this workout for about 4-5 months…… once i got it all together, i put it aside knowing it was going to suck. 

 I wanted to break it out, but not really…..I always made up some excuse…..I had originally planned this for REBARS first morning out, but changed last minute….other times it was raining……I just let excuses get in the way.

When I got down to the root of it all, why did I procrastinate? Because I really didn’t want to put in the work. I wasn’t willing to put myself in an uncomfortable position to push myself and others. 

A lot of these early morning are not fun, it sucks being in the middle of these workouts, it’s painful, we feel like quitting and giving up, but when it’s all said and done when we are finished, the feeling of completion we get is awesome, knowing we likely completed the hardest the we will do all day……..we did that before 6:30 in the morning. 

So today, this week, this month, the next time a difficult or hard situation presents itself, don’t shy away, just because you don’t want to do it.

Step into the middle of it, push through the pain, thru the difficult times, and get the work done!


we had many moans and groans throughout this mornings beatdown.

Rebar told the Q before we got started that he loved him, despite the pain that was coming.

Picabo complained and complained, Juice Box and Freebird just kept on moving like this type of work was normal for them. We had several comments from “respectable” pax on how it would be nice to be in thier 20’s again. then they groaned as they went back into all the burpees.

The Pax all did an awesome job! They Pushed through and Finished! Well Done Men!!

We finished about 1\3 of a mile from our vehicles, so most of the pax walked back and had some fellowship time, 3 of the more “respectable” pax decided to mosey back to thier cars, this was the point where we learned that freebird does not like anyone to beat him, as he joined the front group as to not finish first… LOL



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