When: 6/11/18
QIC: CDC
The Pax: Dunkin’, Spirit Fingers, Hot Pants, Spam, CDC (QIC)
Conditions: 70 degrees F
The Thang
Disclaimer
Warm-Up
Little Arm Circles
- Frontward x 10 4CT IC
- Backward x 10 4CT IC
Merkins x 10 4CT IC
Imperial Walkers x 10 4CT IC
Flutterkicks x 10 4CT IC
Protractor
Mountain Climbers x 10 4CT IC
Mosey to next parking lot.
Bear Crawl 1-2-3
PAX divides into odd groups of 2 and 3. One PAX begins exercises while other PAX bear crawl to target point (~20 yards) and back. Flap jack. Each team must perform 100 merkins, 200 big boy sit-ups, 300 squats. For team of 3, only counting 2 PAX reps.
Mosey to flowerbed.
10 step-ups each leg
20 dips
20 decline merkins
Mosey to main parking lot
Plank’o’rama
High Plank, Right Arm Up, Left Arm Up, Right Leg Up, Left Leg Up, High Plank
COT
BOM: CDC
Moleskin:
Great job today brothers! Bear crawls in between reps doesn’t give much of a break, but everyone did great. We have been having many out on vacation, but still having excellent groups. Keep up the good work! EH someone! Text someone that you haven’t seen in a while…let them know they are missed!
Announcements/Prayers
- Sign up to Q for 1st and 3rd https://f3florence.org/) Go to the Menu and click on Q Calendar. Type your name in an open area next to a workout date.
- Uhaul Send-Off Q: Monday, 6/25 @ Scrooge. I think this will probably call for a convergence!
