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 1^st and 3^rd 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!