Marion launch the beginning of the Fox’s Den

11/3/18

Pax present: Mr. Rogers, El Jefe, Thunderbird, Green Acres, FNG, Swan, De la Hoya, Triplet, Defect, FNG, FNG, FNG, FNG, FNG, FNG, FNG, Beastlighting, Chickenhawk (QIC), Foxy

Conditions: 45 degrees F

The Thang

Disclaimer

Warm up

Merkins x10 IC

Imperial walkers x 10 IC

Little arm circles

Forward x10 IC

Reverse x10 IC

Overhead claps x10 IC

Flutter kicks x15 IC

Mosey to the track

11’s

mekins and big boy sit-ups with 50 + yards in between

Mosey to tennis courts

4 corners around the tennis courts

5 burpees

10 merkins

15 squats

20 double count flutter kicks

Rinse and repeat.

Bear Crawl 1-2-3

Partner up. Perform 100 merkins, 200 squats, and 300 Big boy sit ups. While partner 1 does 1-2-3 partner 2 does bear crawls to cone, about 20 yards then runs back to start point. Partners switch off until all exercises are complete.

About one third to halfway finished the QIC noticed a lot of the pax were struggling and we were getting short on time so the QIC called an audible.

Mary lead by Green Acres

Big boy sit-up with American hammers ratio 1:4 going until 10 big boys and 40 American hammers.

Circle of trust

Name-o-Roma

Naming

Mr. Clean (welcome), Preach (welcome), Yum (welcome), Fetch (welcome), Bubba (welcome), Wilson (welcome), Quickbooks (welcome)

Ball of Man: Green Acres

Pledge

Moleskin

Thanks everyone for coming to the first F3 workout in Marion. Preach overcame his aversion of the wet ground. Turns out quickbooks has asthma so he had to cut back on the running. No one seemed to like bear crawls so we can expect to see a lot more of those.

It was awesome having Florence and Hartsville pax to help us launch this thing! I’m really looking forward to growing F3 here in Marion.

Announcements/ prayers

Monkey (from Florence) is Qing 11/10 be ready for a tough workout!

Pray for Bow tie in Hartsville

Be in prayer for Marion and our community

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