[The Wall] Backyard Burpee Weekend Getaway

Date: 2026-06-15 AO: The Wall Q: Goon (F3 Oregon Territory) , PAX: Pawn Shop- Birmingham, Tech Know, Goon (F3 Oregon Territory) FNGs: None COUNT: 3 Hold plank for MISSION | PRINCIPLES | CREDO | DISCLAIMER WARMUP: SSH, Don Qs, Daisy Pickers, Toy Soldiers, Sun Gods, Imperial Squat Walkers THE THANG: Backyard Burpee Weekend Getaway Each round has a 5 minute AMRAP timer going. 2 minute rest in between each round... Round 1) Goon - Run 200 m - 30 Monkey Humpers - Run 200 m - Burpees until 5 minute AMRAP timer goes off 2 minute Rest Round 2) Goon - 200 Meter run - 20 Coupon Swings - 20 Coupon Squats - 200 Meter run - Burpees until 5 minute AMRAP timer goes off 2 minute Rest Round 3) Goon - Run 200 m - 20 Squrls (squat + curl) - Run 200 m - Burpees until 5 minute AMRAP timer goes off 2 minute Rest Round 4) Pawn Shop (downrange from Birmingham, AL) - Run 200 m - 20 Overhead Press - 20 Rowers (10 ea. Arm) - Run 200 m - Burpees until 5 minute AMRAP timer goes off 2 minute Rest Round 5) Tech Know - Run 200 m - 20 WW3s - 10 Fox Holes - Run 200 m - Burpees until 5 minute AMRAP timer goes off 2 minute Rest WARM DOWN: Penguins, Alabama Prom Dates, Pickle Pounders COT: Appreciation for F3, doing hard things, pushing yourself to get a little better everyday, adapting to challenges. BALL OF MAN Tags: The Wall, Pawn Shop- Birmingham, Tech Know, Goon (F3 Oregon Territory)