Smiles and Burpees at IS

3/17/2018

PAX: Starfish, Mutton, Butter, CheeseSteak, VanGogh, Roosevelt, Ziggy (WD), Darden (@F3Whiteville), LitterBox (WB), Goofy (Q)

Run to the track

Warm-o-Rama – the usual

Burpee Mile, the long way
– Run around the track and at every corner, do 1,2,3, and 4 burpees
– Do sets of merkins, dips, CDD. X3
– Run track and do 2,4,6, and 8 burpees
– WW2, Carolina Viaduct, and Low Flutter X3
– Run track 3,6,9,12 burpees
– Squats, lunges, calf raises X3
– Run track do 4,8,12,16 Burpees

Wall Work
– Wall Sit, while pax hold wall sit, one pax at end runs 15 yards, does a burpee and returns to line. Continue this until all pax are complete
– Balls to Wall – down the line each pax do 2 derkins
– Wall sit – down the line, each Pax does 2 Mike Tysons
– Balls to Wall – each pax does 2 Australian Mountain Climbers down the line

Education Hill
– partner up. Pax one runs up hill, pax 2 does jump squats. Continue until all have done 75 jump squats as a duo

Mary
– Mutton Crunch, V-sits, Heels to heaven, and sufficiently more burpees to get to a pleasing number of 111 #MathMajors were happy.

COT – YHC took us out, thankful for His grace and this F3 brotherhood.

Announcements
– @VanGogh’s sister had a baby last night – best wishes and congrats!
– Best wishes to Pax “breaking something” today at the St Leo’s run
– @Starfish announced that there is lots of expansion stuff going on. (And I mean a lot – Phoenix, DC, Colorado Springs, Omaha) See @Starfish to get involved. $$ available for travel
– Rucking at Calvary Sunday AM
– Prayers for all those who have made mistakes in their lives and are working to make themselves new. We need His grace and each other’s support.

NMM
– HUGE Kotters to #RedwoodOriginal @Fizzy. He was not only back in person, he was also back in spirit. Had his MC game on. Starting with calling YHC’s squats in warm-o-rama, back bends #SpeaksTheTruth. HC to your next #FizzyCountQ!
– Glad to have @Durden with us from @F3Whiteville. Learned 2 things 1) its pronounced “whiteVUL” and 2) They call dips, #Copenhagen – YHC will now call dips by Copenhagen – major name upgrade.
– Also great to see @Butter. Kotters to @ButtersHair, who was spectacular
– @Ziggy led us in #Heels2Heaven. Count started out tough, but he quickly recovered to a strong F3 cadence count. Ready to Q! Tclaps
– YHC had a major Q fail and called @CheeseSteak by the wrong name all morning. #Cobains
– Strong work by all. @VanGogh calculated 111 burpees in all.
– This morning was one of the reasons why YHC posts. Just look at the picture on Twitter again.