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 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.
- Rumble Run Group tomorrow
- Prayers for Swan’s wife
- Prayers for upcoming start of school
EST 5/31/14 - Iron Sharpens Iron 
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