Pie Burn II

Run as far down this list as possible (as you have time for?). Do not skip around. It is listed in order of importance.

4 rounds of:

20 squats
20 pushups
20 jumping pullups
20 situps
20 box jumps

After 4 rounds, rest for 2 min.

10 burpees EMOM for 5 min 
rest 1 min.
10 v-ups EMOM for 5 min
rest 1 min
20 press jacks 15/20 ea. EMOM for 5 min
rest 1 min
15 KB high sumos 35/53 EMOM for 5 min

rest 2 min

Complete 3 rounds of:

400m run
300 rope jumps
400 m row (alt. for the row)
50 KB swings 25/35

After 3 rounds, rest 2 min. 

30 monster complexes 75/95
30 bar pushups
30 BB bent rows 75/95 (monkey motion OK with neutral spine)
3 min continuous plate switches

rest 2 min

2 rounds. Without rest.

20 SLD R 15/20
20 uni bent row R 15/20
20 uni triceps kick backs 15/20
20 uni DB biceps curls (strict) R 15/20
20 OH DB press R (strict) 15/20
repeat for L 

After 2 rounds, rest 2 min.

50 v-twists 15/20 (R+L=1)
50 high weighted situps 15/20
50 superman back ext
50 tic tocks R 25/35
50 tic tocks L 25/35

Post all you are thankful for to comments. Better yet, go hug someone you are grateful for. Maybe shower first. 


This workout is designed to be a 2 hr suck-fest, but it doesn't have to be. For those of you planning on submitting the events of this day to the Pie Plowing Hall of Fame - you'd best come early and stay late. For those of you who use exercise as murder repellent - you'd also best come early and stay late before your family party(ies). For the rest of you, come and hit an hour of this. It'll make you feel better all day.  

It is listed in order of importance. For best results, start at the top of the list and work your way down. We tried to balance systems and movements (as much as you can in a suck-fest). Skipping around may create imbalances. 

Doors open at 0630. Feel free to come to any, or all of this workout. Pound as much of it as you can, or have time for. Trainers will be on hand to help you through every step of it if you need us, or we'll just get out of your way if you got this. 

We need to shut the lights off and lock the doors around 0845. You don't have to go home, but you can't give thanks here (see what I did there?)! OMH funny ...  

Also, I don't know why I'm putting this ... IF you get it all done ... and we haven't shut the lights off yet ... start again please (from the top). 


Visions of Thanksgivings past.

We are grateful every day - for you.  We are grateful for your energy and for your enthusiasm  We are grateful for your positive intentions and constructive purposes.  We are grateful for your endowment to our quest for excellence.  We will continue to strive every day to be worthy of your faith, energy and enthusiasm.  Thank you. 

Happy Thanksgiving