Archives: Burpee Stairs v2.0

  • When: 20171018
  • QIC: Dreamliner
  • The PAX: Cheeks, Deflator, SpaceMonkey, Dreamliner
  • YHC did something this morning he rarely does; recycle a Q. However, with the relative success of Sunday’s beatdown and the fact that the Wed. #BearCountry and Sun. #SlothHill crews are mutually exclusive (except for YHC), YHC felt it was appropriate.

    Numbers were a little thin with 4 PAX getting better this morning.

    The Thang:
    25 side straddle hops – In cadence (IC)
    15 helicopters – IC
    19 mountain climbers – IC
    10 burpees – On Your Own (OYO)
    Mosey to football stadium

    Burpee Stairs: 1st PAX runs up stairs to top of hill, runs back down the stairs, and completes 10 burpees. While waiting, the remaining PAX are completing an exercise. The exercise is determined by the PAX that just returned from the stairs. Complete for three full rounds. Too many exercises to list.

    Mosey to pull-up bars
    3 sets of 10 chin-ups (Partner holds Al Gore/plank, flapjack)
    3 sets of 5 inverted rows (Partner facing AWAY from you holds ankles on shoulders)

    Mosey to practice field. 10 burpees on the goal line, 25, 50, other 25, other goal line (50 total).

    At shovel flags, 6 minutes of Mary. Big boy situps, flutter kicks, box cutters, WWI situps, Freddy Mercury’s, oblique situp.

    Circle of Trust (COT):
    Proverbs on the tongue.
    The Bible can be very blunt.
    “A fool’s lips walk into a fight, and his mouth invites a beating.” ‭‭(Proverbs‬ ‭18:6,‬ ‭ESV)‬‬
    Your words have consequences at work, in your family, and in your relationships. Words from a father (in YHC’s case) and to your children, both positive and negative, carry more weight for the child than the father.
    Prayer requests
    Ball of Man

    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.

    If arriving with few seconds to spare is “rolling in hot”, SpaceMonkey usually rolls in “burnt”. However, today he was only slightly warm. Extended prep time did require a forward moving side straddle hop (a Deflator special) into the initial circle of pain (COP).

    Cheeks rolled up on a longboard. For those that are unaware (YHC included), this is considered “concrete surfing”. Now all we need is Funny Car to come on his bike and Walk On to walk/run and we will have most of the eco-friendly modes of transportation covered.

    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 but the username and password can be the same.)

    F3 Hampton Roads