Archives: Burpee Stairs … and Angel Run 5k

  • When:¬†20171015
  • QIC:¬†Dreamliner
  • The PAX: Cowboy, Freefall, McGruff, Screen Door, Scully, Sunshine, Dreamliner
  • 7 PAX beat the fartsack this Sunday morning and posted to to #SlothHill. Strong numbers for a Sunday.
    As a nice “warm-up” for the Angel Run 5k (more on that later), the following beatdown occurred.

    The Thang:
    30 side straddle hops – In cadence (IC)
    20 helicopters – IC
    25 mountain climbers – IC
    20 burpees – On Your Own (OYO)
    Mosey around the front of Mt. Trashmore to the first set of stairs

    Burpee Stairs: Partner up (3 groups of 2 and YHC rolling solo). 1st group runs up stairs to top of hill, completes 10 burpees, runs back down the stairs. While waiting, the remaining 5/6 PAX are completing an exercise. The excercise is determined by the group that just returned from the hill. Complete for two full rounds. 140 total burpees. Too many exercises to list. One of which was contra burpees adding another 60ish burpees to the count.

    Mosey to Kid’s Cove
    3 sets of 10 hammer grip chin-ups (Partner holds Al Gore, flapjack)
    2 sets of 5 inverted rows (Partner facing AWAY from you holds ankles on shoulders)

    Burpee Stairs: One more round through (70 burpees).

    Mosey to flag

    Circle of Trust (COT):
    Live with an eternity mindset. Living with eternity in mind will change our approach on material things, how we spend our time, and our relationships.
    Prayer requests
    Ball of Man

    Announcements:
    Nov. 11 is one-year convergence at #StinkHill at 0700. Clear your calendars.
    Dec. 9 2 p.m. – 7 p.m.: GoRuck Light in Charlottesville. Clown car from Mt. Trashmore. http://f3rva.org/2017/10/12/pre-blast-goruck-light-in-charlottesville/

    Naked-Man-Moleskin:
    Mumble chatter was strong throughout the workout.

    YHC did not fully explain the concept of Burpee Stairs before bounding up the hill on round 1. The PAX picked up the slack and began side straddle hops.

    Sunshine appropriately pointed out that inverted rows should be accomplished with your partner facing the opposite direction. The PAX agreed.

    Screen Door, SpaceMonkey, and Dreamliner all ran in the AngelRun5K to support SpaceMonkey’s M. After an unscheduled coffeeteria at Panera and discussing F3 (what else?), we were joined by our Ms (FiA Papyrus and Smores). The crew represented well with a PR (Smores), age group victory (Papyrus), 6th overall while pushing a stroller (SpaceMonkey), and podium domination (1st and 3rd overall) by YHC and Screen Door (also pushing a stroller). #Tclaps (triple claps). #ISI (Iron Sharpens Iron).

    Important Links:
    QuadP Monthly Challenges: Record those burpees. Goal is 15,000 for the region in October.
    Q Schedule: Just sign up. We can help you prepare.
    F3 App (Google play or Apple App Store): This is the one-stop shop for all things F3 Hampton Roads. Download it. Get connected. (Note: Separate account from f3rva.org but the username and password can be the same.)

    F3 Hampton Roads