When: 10/20/18
QIC: CDC
The Pax: Spirit Fingers, RC, Speedwalker, Pinto, CDC (QIC)
Conditions: 65 degrees F
The Thang
Disclaimer
Warm-Up
SSH x 10 4CT IC
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
Mosey to side parking lot
Hairburners 1-2-3
Partner up. Perform 100 merkins, 200 LBCs, and 300 squats as a team. While Partner A is doing the 1-2-3, Partner B does hairburner to target point and back to start point. Flapjack until all merkins, LBCs, and squats are complete.
*At some point during this, Pinto joined us from helping with the Heartwalk. At the conclusion, Spirit Fingers had to leave to get to a football game. Even trade? You be the judge!
Dirty MacDeuce
4 sets of exercises done to 12 4-count IC reps. Each set has 1 chest exercise, 1 leg exercise, 1 core exercise, followed by 1 lap around the school.
Round 1: Merkins, SSH, Flutterkicks
Round 2: Dips, Step-ups, Boxcutters
Round 3: Incline Merkins, Squats, Hello Dollys
Round 4: Decline Merkins, Air Chair, American Hammers
Plank ‘o ‘Rama
High Plank, Left Arm, Right Arm, High Plank
Alternating Shoulder Taps x 12 4CT IC
High Plank
COT:
BOM: Pinto
Moleskin:
After a small mix-up with where to meet for some pre-bootcamp volunteering, YHC and Spirit Fingers met up with Pinto and Clarice at the PAC to put out signs, tents, water, etc…for the Heart Walk. Speedwalker put in some extra miles prior to Bootcamp. I was trying to decide which is worse…Bear Crawl 1-2-3 or Hairburner 1-2-3. Maybe one day I will do both back-to-back and have everyone vote. Anyway, YHC’s quads were feeling it. Strong work to those that came out today!
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.
- Praises for Sarah Miller and Arie Davis being discharged this week from the hospital and transferring for Rehab.
- Continued prayers for Farrah Turner.
F3 Florence 