The Stairs of Insanity return to FreeState

5 Strong as Stairs of Insanity return to #FreeState (more like we returned to them). A cold blooded beatdown delivered by @Horshack and endured by @Winston, @CashOnly, @Deagle, and @Black Diamond making us all wish we left our straightjackets on. Some backs turned to protect the insane.

Warm Up-

· Side Straddle Hops-x 25 IC

· Chinooks-x 10 each way

· Windmills-x 15 IC

· Cracker Jacks (Star jump from frog Squat) x 10 IC

· 2 laps around the black top-Karaeoke & “Imperial Runners” on the sides

· El Capitan-x 10 each way OYO

· Figure 4 stretch-x 30 seconds OYO

· Mountain Climbers-x 15 IC

· Australian Snow Angles-x 15 IC

The Thang

· Mosey over to the Shops at Sumner stairs

· Stairs of Insanity with Burpees at 4 stations 1-2-3-4-3-2-1 (64 total Burpees)

· People’s Chair at 5th station

· Mosey Back to #FreeState AO

Mary-

· Scissors-x 15 IC

· Reverse Crunches-x 15 IC

· Leg Lifts w/ Rosalitas-x 15 IC

· Dying Cockroach-x 15 IC

· Windshield Wiper-x 20 IC (10 each side)

· Flutters-x 20 IC

COT:

· Q1.5 Transformative Relationships at the heart of Fellowship

· Accelerating relationships takes more skill than personal fitness – something that we can control ourselves.

· Work-life balance is a myth. You can’t counter-balance what you can’t control.

· Instead, we should seek Dynamic equilibrium – much like keeping the plates spinning at the circus.

· Relational Rhythm is the activity where we apply a strong, regular, repeated pattern of interactions with those in proximity.