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F3 – Fitness, Fellowship, Faith

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Charlotte Metro
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The Burpee Six

  • When: 8/2/12
  • The PAX: 5-0, Boone, Swamp Fox, Hitman, Belk, Little John, My Little Friend, Red Warrior, Dredd, OBT, The Show, Costello, Ben Franklin, Madonna, Kit Carson (missing two, please speak up in the Comments if I missed you)


Aye, 17 pax posted for the weekly running of the Sweet Six route.

The Thang

Inspired by Pinch, the majority of the pax added a new wrinkle to the usual route through uptown, stopping every mile for 10 burpees.  The burpee points were: 1) The Providence Shell station; 2) The 3rd Street Kangaroo station; 3) The top of Sayonara Hill, at the corner of Third and College, next to Stagecoach Center; 4) Across from the Dowd Y on Morehead; 5) In front of the Ronald McDonald House on Queens; 6) Where Cherokee T-bones into Providence, just below Myers Park Pres.

As posed by Pinch, the challenge came from the SealFit.com site and was to run six miles, doing 10 burpees at the end of each mile, in under 60 minutes.

Not only did everyone who attempted the feat easily clear an hour (despite the course measuring 6.4 miles), many finished in under 50 minutes, including a couple under 48.  Strong.  As Pinch tweeted after being informed of the results, “I will keep searching the internet for workouts that might actually challenge the F3 crew.”

Spreadsheets from the Gloom

_ I’m told that leaders included Dredd, Madonna, 5-0 and Swamp Fox.  Not that YHC had a visual on any of them after about mile 1.3 …

_ Ben Franklin delivered a strong FNG Sweet Six post after hard-committing sometime around 2000 Wednesday night, midway through HDHH.

_ Kotters to Costello and My Little Friend, both back after absences from the S6.

_ T-claps also to Hitman for posting behind the wheel of TD’s ‘Rado and then grinding out a tough run in the humidity.  Hit’s been under the gun with work and a move, so it was a pleasant surprise to have him out with us.

_ And final T-claps to Belk and Little John, who launched at 0500 to get their runs in, causing confusion for poor 5-0, who pulled in at 5:00:15 and thought he had been left behind by a new start time.

_ The debate over proper burpee form rages on, with RW leading a post-CoT discussion of differences between Spartan burpees (squat thrust, no pushup), Cross-Fit burpees (hands in the air and a full jump; unclear whether you clap your hands or not) and various forms, the extremes being the TD/Dredd-style “flying squirrel” launch and the more considered OBT “Mr. Roboto” style.  The Mr. Roboto is undoubtedly slower, as YHC is made painfully aware every time we do a set of 10 in a CoP, but RW allowed as to how he (also a practitioner of the Mr. Roboto) thinks it might actually represent a greater effort and thus a better training effect.  A discussion that is undoubtedly to be continued …

OBT

 

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Comments

  1. August 2, 2012

    Louis CK

    In Raleigh, we vote for the crossfit burpees: down, pushup and jump with a clap at the top.

    Of course there is some discussion about how to get down, CK goes for the speed burpees with a “hit the deck” followed by a “bounce off the ground” trick to get up faster. Most others, go for the squat and pushup.

  2. August 2, 2012

    Dredd

    The #Burpee6 is a great test of overall fitness. A sub-50 indicates good conditioning.

    The Speed Burpee is done by correctly by hurling yourself toward the tarmac and shooting your legs out simultaneously to allow a pushup to be conducted in one fluid motion, upon which the legs are jerked back underneath the six and to facilitate an explosion off the ground in the upright position. Little Baby Jazz-hand Waves are (#mouthpuke) optional. When the feet return to the tarmac it is time for the Lather/Rinse/Repeat.

    The 6-Count Burpee is done to cadence:

    Starting Position: upright with feet shoulder with apart and hands at side. War-face optional.

    1. Squat into a crouch and place palms flat on tarmac slightly forward and outside of toes.

    2. Shoot legs straight backwards into plank.

    3/4. Merkin.

    5. Number one position.

    6. Starting position.

    The 6-Count Burpee can and should be done to cadence. It is an excellent core/chest combo hair burner. 20 reps is solid, very solid.

    The Speed Burpee should be utilized in all other situations, particlarly the #Burpee6.

    Many PAX perform a hybrid Speed/6-Count Burpee. That’s jacked. One or the other Brothers, one or the other.

  3. August 2, 2012

    Louis CK

    Aye! I think that should go in chapter 36 of OBT’s F3 rulebook.

    For cadence counting, is it a 1-2-3-4-5-6: 1… ?

    • August 2, 2012

      Dredd

      1 2 3 4 5 ONE 1 2 3 4 5 TWO 1 2 3 4 5 THREE . . .

  4. August 2, 2012

    Moniteur

    Props to RW for highlighting proper form. I did notice that he was the only one to perform full extension pull ups at Bandit on Wednesday. #strong.

    As for the speed burpee, is it really a burpee and does it really have the desired effect? #lazyburpee #cheatin

    • August 2, 2012

      Dredd

      Yes, the Speed Burpee is a proper burpee, and in fact is harder on the upper body becaue your arms and shoulders act as a buffer decelerating the force of your body. Also, because you are going faster, your heart rate is increased. The #jazzhand thing I have just never gotten. Given the effort it takes to do a burpee, the little hand flair (IMHO) adds little or nothing. And I agree with #TClaps to RDub for being the moral conscience of F3 proper form. I just happen to disagree with him in that I belive there are two burpees, the Speed and the 6-Count.

    • August 2, 2012

      Ben Franklin

      5 beers pre-FNG to SweetSix was a bad choice.

  5. August 2, 2012

    Little John

    Shout out to Belk for sponsoring the ingenious concept of #FatManHeat for those of us who don’t post sub 5:15 mile splits. Seeing his tweet last night convinced me to attend my first SweetSix. For those of you who want a true fellowship pace instead of Olympic time trials, feel free to join us for the earlier start time.

    For the record it was a 0505 start time, instead of 0500 – we were slow, very slow, but not THAT slow …

    • August 3, 2012

      Belk

      Aye, I think the FatManHeat has staying power. It needs rules, however, or it will just morph into another, earlier heat. Here are my suggestions.

      1. The Fat Man Heat is a Sweet Six transition zone, not a permanent place to be slow. You will get faster and graduate.

      2. You may run the FatManHeat until your PB crosses 8:00/mile, at which time you are forever banished from the FatManHeat and must swim with the sharks at 5:15.

      3. You need not be a Fat Man to enjoy the FatManHeat. You must only respect his heavy gait and labored breathing.

      4. Sweet Sixers who pass the lap man heat may only ridicule a FatManHeater if said FatManHeater is known to be capable of sub 8:00 miles. This is encouraged.

      End

  6. August 3, 2012

    Red Warrior

    Full jump with or without hand raise is a requisite element of a legit burpee. Rarely, if ever, included in a speed burpee. Just observing.

    • August 3, 2012

      Louis CK

      In Raleigh we get the full jump, not sure what dreddful type of thing goes on in Charlotte.

      If you have a log, rocks, bricks or a partner, jump over that object in your burpee. Ideally your partner planks and you jump over their legs at the top of your burpee.

  7. August 4, 2012

    Ben Franklin

    IMHO this discussion about burpee “form” is beside the point and smacks of #sadclownery. Hitting the deck and pushing back up that many times as fast as you can wears you out no matter how you choose to do them. Worry about yourself and if someone does them faster than you….take some notes, bear down and work harder. Just sayin…

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