FOREPLAY CREDITS: SPIRIT FINGERS- 3 Mi; SPEEDWALKER- 3 Mi; BOOGER- ?(under review); PAYCHECK-1.25 MI
WHEN: 10/01/18
QIC: PAYCHECK
The Pax: SPIRIT FINGERS;FLANDERS; BOOGER
Conditions: 63 Degrees F with heavy star shimmers
The Thang
Disclaimer
Warm-Up
Little Baby Arm Circles, 10x; reverse 10x
Overhead Claps, 10x
Prisoner Squats, ENGAGE YOUR CORE (EYC) 10X
Side Straddle Hops (SSH), 10x
Plank Knees-to-Elbow (10x)
Mosey to Stop Sign
FIELD TRIP TO BULLDOG (proposed/Briggs Elementary School)
Indian Runs to BULLDOG (proposed)
CLUSTERQ: There are no lights in between the basketball court and the HALL OF MAIM (playground equipment/proposed). No running uphill/downhill from Court to HOM this morning…The Dewalt light from hurricane prep season will become the default Baton to carry on the next GLOOM Field Trip. Modify.
Mosey to Playground Equipment from Basketball Court
Hanging Knee Raises, 10X
Side Straddle Hops (SSH), 20X
‘Murkins, 20X
10 count.
__
Hanging Knee Raises, 10X
SSH, 10X
‘Murkins, 10X
RINSE AND REPEAT
Indian Runs to Rumble, Mosey to Flagpole
Partner A, 10 Dips; Partner B LBC’s; 2x
Murkins, 10x, IC, Slow, #FOCUSONFORM
Circle of Trust
BOM: PAYCHECK
ABSENT: SHOVEL FLAG
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.
- Prayers for everyone.
- #SMARTSACK is encouraged if you are Running Ragnar.
- Rumble Run Group tomorrow!
