11 Strong for a Burptacular Beatdown at The Forge this morning.
PAX: Numbtucks, MicDrop, Ragdoll, Altidore, Stats, Show Me, Mr Opus, Kermit, Little Miss Piggy, Tebow, Typo+ (QIC).
Pre-Party: 2 songs of Tabata Burpees. Altidore, Stats, Little Miss Piggy, Kermit.
WARMUP/COP
Mosy for a few. Circle Up. Intro’s, Disclaimers, etc.
Side Straddle Hop (10 IC)
Baby Arm Circle (10 IC, Reverse)
Low-N-Slow Squats (10 IC)
Stretches OYO (Good Mornings, Willie Mays Hays, etc)
Worky-Work
BURPTACULAR
10,9,8,7,6,5,4,3,2,1 Reps of…
Burpees, Squats, Burpees, Lunges, Burpees, WWI
Bearcrawl Down and Politician back.
Audible: called it early to make sure we had time to get everything in. Finished at around the “4 rep”.
Red Barchetta
Designed to get the heart rate up, much like the song by Rush of the same name. Q set up cones at approximate yardage.
100 Yard Dash then 100 SSHs, run back to start point to do one 4×4, then plank/wait for six;
75 yard dash then 75 mountain climbers, run back to start point to do one 4×4, then plank/wait for six;
50 yard dash then 50 LBCs, run back to start point to do one 4×4, then plank/wait for six;
25 yard dash then 25 Merkins, run back to start point to do one 4×4, then plank/wait for six.
*Moseyed to LMP’s truck to pick up Coupons. Circles up for the next round of fun.
Blocktanamo
PAX, in a circle, hold small yard blocks straight out in front of them while one PAX sets down his block to run inside the circle pressing down on the others blocks. The next PAX sets his block down as soon as the guy next to him is on the move. Ends when the final PAX completes his lap. Did two clockwise and two counterclockwise. Numbtucks thought he’d be funny and not start when we was supposed to. On our last one, Stats stood in front him smiling…that’s what you get!
CoT
Annoucements
Count-o-rama
Name-o-rama
Q finished by reading Romans 5:3-4:
We rejoice in our sufferings knowing that suffering produces endurance, and endurance produces character, and character produces hope.
Post-Party: Dips, Dirkins, Irkins, Box Jumps – 15 of each. Stats, Altidore, NumbTucks, Little Miss Piggy, and Ragdoll.
Our suffering in a F3 beatdown in the gloom helps build our endurance, that endurance produces more character in us, and our improved character produces hope in our lives. Q is very encouraged in his life (esp during the winter) by the amazing group of guys.
*Pray for Soccer Mom and his family while they adjust in Uganda.
*Third Thursday Lunch #2ndF event is this week. Typo+ will send out location on Wednesday.
Thank you for letting me lead this morning and grow better with each passing burpee!
Typo+