When: 10/29/18

QIC: CDC

The Pax: Paycheck, Yogi, Spirit Fingers, Booger, CDC (QIC)

 

Conditions: 55 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

Knerkins x 10 4CT IC

 

Static Hold Challenge 

PAX splits into two groups…one group holds high plank while other group overhead holds cinderblock x 5 minutes. Flapjack.

Flutterkicks x 10 4CT IC

Protractor

Boxcutters x 10 4CT IC

PAX gets back into 2 groups…one group holds high plank while other group holds overhead press with cinderblock x 3 minutes. Flapjack.

Flutterkicks x 10 4CT IC

Protractor

Boxcutters x 10 4CT IC

PAX gets back into 2 groups…one group holds high plank while other group overhead holds cinderblock x 1 minute. Flapjack.

 

Mosey to pick-up line

 

11’s 

Run to target point. 10 Burpees. Run back to start point. 1 Big Boy Sit-up. Continue until ratio of 1 Burpee: 10 BBS are done.

 

Mosey to parking lot

 

Squats x 10 4CT IC

Airchair x 15 4CT IC (Spirit Fingers messed up my count)

Lunges x 10 each leg OYO

 

Buy-out Holds

PAX gets back into 2 groups…one group holds high plank while other group overhead holds cinderblock x 30 seconds. Flapjack.

 

COT:

BOM: Spirit Fingers

Moleskin:

The weather was perfect this morning for a beatdown. I decided to see if “doing nothing” could be as bad as a “moving Q”. Through multiple planks and overhead holds, it seems to be about equivalent. I got us moving again with some nice 11s. And you thought I could go an entire workout without burpees?! Thank you brothers for allowing me to lead you all this morning!

 

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.
• Prayers for the family of Farrah Turner.
• Prayers for the Tree of Life Synagogue in Pittsburgh and all of the victims and families involved in the recent tragedy.
• Pray for safe travels for my family and me. I’ll be traveling to Orlando with my family on Thursday. While I’m at the National AAP conference, my wife will be managing the 3 girls.