When: 6/30/18

QIC: CDC

The Pax: Dunkin’, Booger, Breadsticks, CDC (QIC)

Conditions: 75 degrees F, ~110% humidity

The Thang

Disclaimer

Warm-Up

Little Arm Circles

• Frontward x 10 4CT IC
• Backward x 10 4CT IC
• Overhead claps x 10 4CT IC
• Forward claps x 10 4CT IC

Mountain Climbers x 10 4CT IC

Flutterkicks x 10 4CT IC

Through the Tunnel x 10 4CT IC

Mosey to Rumble Hill.

Burp Back Mountain

Pair up. Partner A runs forward down the hill and backwards up the hill (x 2) while Partner B performs burpees. Rinse and repeat until 100 total burpees are completed. When completed, PAX continues to run hill until entire PAX completes.

Mosey to grassy area of playground

Pair up.

• Pattycake Merkins x 10
• Junk Yard Dogs x 10 each
• Pattycake Merkins x 10

Burpee Mile

12 burpees followed by lap around school. Rinse and repeat to complete 4 times.

*No time for The Devil’s Hill… #SadFace

COT

BOM: CDC

Moleskin:

Brothers…it was a small, but worthy group today! We had an awesome start at 6:15 when Monkey and I ran ~5K. Unfortunately, Monkey pulled an Elvis and had to take off rather expeditiously, lest he destroy the entire Rumble parking lot…or his pants. Soon enough, the rest of the pax rolled in…a perfect even number. Uhaul got me thinking last week…I don’t have enough burpees in my life. YCH is trying to train for Ragnar, so I need more running in my life. Put them together, add a hill, and….BAM!!!…today’s workout! I know that Nurse Jackie was running a pretty awesome 2.0 workout at Scrooge, so I appreciate you guys coming out to Rumble this AM!

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.
• Good luck and prayers for Uhaul and family. Yesterday, they officially moved to Waycross, GA. We had a great 2^nd F on Wednesday night in his honor.  He will be missed, but his impact on F3 Florence will continue to live on!
• Prayers for Pinto’s family as his wife Tiffany’s grandmother passed away. Pray for safe travels to Indiana and comfort for family members.
• Prayers for Squatter’s family. It was miserable when my “small” family of 5 had a GI bug…can’t imagine if everyone in his family gets it! Here’s to good handwashing!