When: 7/30/18

QIC: CDC

The Pax: Booger, Matt Dowdell (FNG-Feeny, WELCOME!), Spirit Fingers, Dunkin’, CDC (QIC)

Conditions: 74 degrees F, humidity high

The Thang

Disclaimer

Warm-Up

Little Arm Circles

• Frontward x 10 4CT IC
• Backward x 10 4CT IC
• Forward Claps x 10 4CT IC
• OH Claps x 10 4CT IC

SSH x 10 4CT IC

Merkins x 10 4CT IC

20 Burpees OYO

Mosey to 4 Corner Street

Round 1: Indian run

Round 2: Bataan Death March

Indian Run. Last person performs 5 burpees, then sprints to front. Rinse and repeat. Total Burpees: 10

Mosey to The Strip

20 Burpees OYO to “get the heart rate up a little” as Dunkin’ said

Blackjack!

Perform 1 merkin, run to target point, perform 20 LBCs. Run back to start point. Perform 2 merkins, run to target point, perform 19 LBCs. Repeat until you do 20 merkins and 1 LBC, running between start and target points. Always adds up to 21-BLACKJACK!

*Unfortunately, due to time, we stopped around 13 Merkins/8 LBCs

Total: ~91 Merkins/~182 LBCs

*No time for Zombie Walk or Burpee Dans…sorry pax

COT

BOM: Spirit Fingers

Moleskin:

It was a great day to be in the gloom brothers! Time seemed to go by way too fast, because there was so much more I wanted to do today…guess I’ll save it for a Saturday workout. We welcomed Matt Dowdell, forever to be known as Feeny to F3Nation. He breezed through my workout this morning…maybe it has to do with the fact he is an ex-D2 quarterback…maybe it is the fact that he is 31…maybe I just needed more burpees. Either way, we learned that he has had 3 knee surgeries…so Biscuit and Lemon…you probably should give him your cards. Thanks for letting me lead you today brothers!

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.
• Rumble Run Group tomorrow
• Prayers for Swan’s wife
• Prayers for upcoming start of school