Burpee-time fine

5:30 start with a rough and tumble 19 PAX ready to start off Thursday morning right.

• Priming the pump
  • YHC opened up the BD by going over 5 core F3 principles and then giving a brief disclaimer. Big emphasis on YHC not being a professional as it was my VQ.
  • Explanation of burpee-palooza format:
    • Every ~4 minutes, Q calls out “burpee-time” and PAX answer back with F3 Nature Coast “whooo!” or preferred response. Followed by 10 burpees. During these burpee sets, PAX to rotate through 3 different types of burpees:
      • 1) Regular burpees
      • 2) Burpee broad jumps… i.e. each burpee followed by a broad jump forward
      • 3) Burpee pickle pounders… i.e. during each burpee, as you push up into push up position, complete a pickle pounder before jumping all the way up.
  • Mosey in a lap around the dog park and basketball courts to get warmed up
  • Warm up exercises…
    • SSH – 10
    • Arm circles – 10 (forward and then backward)
    • Merkin – 10
    • Wind mill – 10
    • Monkey humpers – 10
  • Mosey to field for next station

• It’s getting real
  • burpee-palooza in full force as PAX completing allotted burpees every ~4 mins
  • PAX line up on east side of field and prepare to do suicides runs
  • 1) Run to quarter point, 10 jump squats, run back
  • 2) Run to halfway point, 10 BBS, run back
  • 3) Run to 3/4 point, 20 mountain climbers (hard way), run back
  • 4) Run all the way to sidewalk on west side of field then run to playground to complete 5 pull ups, then run back
  • Repeat in reverse order (3/4 qtr 20 mountain climbers, 1/2 10 BBS, 1/4 10 jump squats)
  • Mosey back to basketball court for a brief water break
  • Mosey lakeside for next station

• Waterfront view
  • burpee-palooza still rolling as PAX completing allotted burpees every ~4 mins
  • PAX splits into 2 groups…
  • Round 1: Group 1 starts duck walks up stairs next to pool, bear crawl down… Group 2 doing steps up on dock. Once Group 1 is done then groups switch
  • Round 2: Group 1 starts in reverse, bear crawl up, then duck walk down… Group 2 does irkins on dock until Group1 is done then switch
  • Round 3: Group 1 starts with 2 laps around triangle… Group 2 does dips on dock and then the groups switch
  • Mosey over to the playground as we enter the stretch run, 80 burpees in the books at this point

• Let’s slow things down
  • burpee-palooza coming to an end with only 2 rounds left… PAX still completing allotted burpees every ~4 mins
  • Morning call… PAX holds plank while one HIM does 5 pull ups… a few mins in increased to 2 HIM going at a time. Initially for time constraints, but fun to see PAX teaming up and encouraging each other as they went together in pairs.
  • With under 5 mins left, Mosey back to basketball courts

• All good things must come to an end
  • Arrive back at basketball courts for 15 freddy mercuries in cadence
  • As those ended, it was time for the bittersweet end to the burpee-palooza. PAX did a great job finishing up burpees #91-100 doing regular burpees.
  • PAX did so well we were afforded bonus time and did 10 groiners on our own ending at 6:15.

• COT
  • 2 PAX mentioned keeping them and their families safe as they travel, thoughts and prayers for all who are traveling especially during springs break.
  • Prayers for SLT as they finish selections for the next round of F3 leadership.
  • Baywatch shared that his friend Chuck Taylor was encouraged by our thoughts and prayers, shows that our collective efforts and goodwill are felt out there. Keep up the good work.

• TNT
  • Had a great group that remained to participate in TNT. Hitchhiker kicked us off with a discussion around the balance between finding success at work, but that it can pull us away from other non-work areas of life, most importantly family. PAX weighed in to share similar struggles and thoughts and encouragement for how to handle the situation. Finding balance in life is a lifelong pursuit, F3 Nature Coast is a great group to help HIM navigate that journey.