When: 1/5/19
QIC: CDC
The Pax: Nurse Jackie (WELCOME BACK!), Flo (WELCOME BACK!), Monkey, Spirit Fingers, Thunderbird, Paycheck, Dorf (WELCOME BACK!), Speedwalker, CDC (QIC)
Conditions: 46 degrees F
The Thang
Disclaimer
COP
Warm-up
Little Arm Circles
- Frontward x 20 4CT IC
SSH x 20 4CT IC
Little Arm Circles
- Backward x 20 4CT IC
Mountain Climbers x 20 4CT IC
Mosey to four corners street
4 Corners Indian Run in Cadence
Indian run to 1st corner. Circle up.
SSH x 20 4CT IC
Indian run to 2nd corner. Circle up.
SSH x 20 4CT IC
Squats x 15 4CT IC
Indian run to 3rd corner. Circle up.
SSH x 20 4CT IC
Squats x 15 4CT IC
Merkins x 10 4CT IC
Indian run back to start point. Circle up.
SSH x 20 4CT IC
Squats x 15 4CT IC
Merkins x 10 4CT IC
Burpees x 5 OYO
Mosey to basketball court
Wilt Chamberlains
Run to target point. Do 100 squats. Run back to start point. Do 100 flutter kicks (each leg). Run to target point. Do 100 lunges (50 each leg).
Mosey to hill
Heartbreak 1-2-3
Partner up. Each group will perform 100 merkins, 200 squats, and 300 LBCs. Partner A will start exercises while Partner B runs down and up hill. Flap jack until all exercises are complete.
Mosey to parking lot
6MOM
Flutterkicks x 20 4CT IC
Protractor
Hello Dolly x 20 4CT IC
Protractor
Boxcutters x 20 4CT IC
COT
BOM: Thunderbird
Pledge
Moleskin
Thanks for letting me lead you today brothers! It was great to have a lot of PAX coming back out today. Everyone put in the work this AM. YHC had a nice and painful run with Speedwalker prior to bootcamp…seriously making me rethink what I had planned. He did some major doublebacks to stay with me…thanks brother! Great coffeteria convergence at Eggs Up Grill…other than being seated with the blinding sun in my eyes the entire time…haha. Until next time… SYITG!
Announcements/Prayers
- Sign up to Q for 1st and 3rd F. (https://f3florence.org/) Go to the Menu and click on Q Calendar. Type your name in an open area next to a workout date. Do it…or Ginger may come and get you!
- Are you interested in the direction of FSD1 schools and future building plans? If so, come to the Students First Steering Committee Meeting Tuesday night at Central United Methodist Church.
- I have copies of Freed to Lead…let me know if you would like to check one out from our F3 Florence library.
- Prayers for Monkey’s college roommate, Jimmy, currently undergoing chemo for cancer.
- Next Saturday, I will be leading a Q School at F3 Marion. Clown car if interested.
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