Saturday, November 28
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

March Madness at Ironclad

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15 PAX strong at Ironclad for a March Madness beat down. Welcome FNGs Peanut and Gas Station. 

WARMARAMA

10 each in cadence. Calf raises, Squats, Imperial Walkers, Through the Tunnel, Bat Wings (arm circle forward/reverse, overhead clap, iron claw), Merkins, Side Stradle Hops

Mosey around the pond

THE THANG

East Region

*Round 1 – 64 LBCs single count

*Round 2 – 32 monkey humpers cadence

*Sweet 16 – 16 merkins cadence

*Elite 8 – 8 side straddle hops cadence

*Final Four – 4 burpees

*Championship – 2 body count burpees 

*Run around the pond

South Region

*Round 1 – 64 Alabama prom date single count

*Round 2 – 32 carolina dry dock single count

*Sweet 16 – 16 mountain climbers cadence

*Elite 8 – 8 side straddle hops cadence

*Final Four – 4 burpees

*Championship – 2 body count burpees 

*Run around the pond

Midwest region

*Round 1 – 64 Freddy Mercuries single count

*Round 2 – 32 jump squats single count

*Sweet 16 – 16 hand release merkins single count

*Elite 8 – 8 side straddle hops cadence

*Final Four – 4 burpees

*Championship – 2 body count burpees 

*Run around the pond

West region 

*Round 1 – 64 Moses Malone single count

*Round 2 – 32 pickle pounders single count

*Sweet 16 – 16 American Hammers cadence

*Elite 8 – 8 side straddle hops cadence

*Final Four – 4 burpees

*Championship – 2 body count burpees

*Run around the pond

Repeat each region running to the next station along the pond after completing the exercises for each region. 

CIRCLE OF TRUST

Countarama, Namarama

Funny Car shared the following inspirational quotes from basketball coaches Dean Smith, John Wooden, and Jim Valvano. 

Dean Smith, UNC

*Play Hard, Play Smart, Play Together

*What to do with a mistake: recognize it, admit it, learn from it, forget it.

*You should never be proud of doing the right thing. You should just do it.

John Wooden, UCLA

*Things turn out best for the people who make the best of the way things turn out.

*Make each day your masterpiece.

*Be more concerned with your character than with your reputation. Your character is what you really are while your reputation is merely what others think you are.

*Do not let what you cannot do interfere with what you can do.

*It’s the little details that are vital. Little things make big things happen.

Jimmy Valvono

* There are 86,400 seconds in a day. It’s up to you

* To me there are three things everyone should do every day. Number one is laugh. Number two is think — spend some time time in thought. Number three, you should have your emotions move you to tears. If you laugh, think and cry, that’s a heck of a day.

* Don’t give up. Don’t ever give up.

End with a prayer followed by coffeeteria 

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