CDC Sweeps Week

When:  3/27/19


The Pax:  Banjo, Thriller (RESPECT), Flasher, Big Worm, Swan (RESPECT), CDC (QIC)

Conditions:   37 degrees F, slightly breezy

The Thang



2 laps around Hoppa’s Yard


SSH x 10 4CT IC

Little Arm Circles

  • Frontward x 10 4CT IC
  • Backward x 10 4CT IC
  • Forward Claps x 10 4CT IC
  • Overhead Claps x 10 4CT IC

Imperial Walkers x 10 4CT IC

Merkins x 10 4CT IC

Mosey to Hoppa’s Yard

Bear Crawl 1-2-3

Partner up.  PAX A bear crawls to target point (other side of Hoppa’s Yard) and sprints back to start point while PAX B performs exercises.  Flapjack.  Each pair will perform 100 merkins, 200 LBCs, 300 Squats.  Plank for the six.

2 laps around Hoppa’s Yard

Mosey to Picnic Tables

Hangin’ and Plankin’ AMRAP

Round 1:  Partner up.  PAX A runs to Hoppa’s Yard, 1 lap, then returns while PAX B deadhangs.  Flapjack.  Rinse and repeat.

Round 2:  PAX A performs planks while PAX B performs 10 burpees.  Flapjack.  Rinse and repeat.

Round 3:  PAX A performs 6 inches while PAX B performs 10 jump squats.  Flapjack.  Rinse and repeat. 

Mosey to Hoppa’s Yard


Partner up.  10 JYDs per partner. 


BOM:  Banjo



Thanks to all of the PAX that decided to brave this unseasonably chilly Spring morning to inevitably get some bear crawl time.  I only heard a few “I hate bear crawls” and “What demented person thinks bear crawls are fun?” This was a strong group today, which definitely pushed YHC.  However, we have been a little sparse lately.  This week, our QPoint is DRP:  Daily Red Pill.  We’ll be talking about the daily commitment to accelerate fitness, fellowship, and faith.  Let’s hold each other accountable to promote that daily commitment.  Talk to someone who hasn’t posted in a while.  Make sure your shield lock is doing okay.  Let’s lift each other up so that we can EH more men and fight Sad Clown Syndrome together.  Aye!

PS:  This week, the PAX is getting an overdose of CDC with today’s Q, Bible Study, and Q Source…hopefully it doesn’t kill anyone! 


  • Sign up to Q for 1st and 3rd F.   ( 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!
  • I have copies of Freed to Lead…let me know if you would like to check one out from our F3 Florence library.
  • BIG CHANGE w/ Bible Study and QSource !!!  Starting Friday.  Bible Study will start promptly at 5:30am at Long Grain Cafe (doors will open by 5:20am).  It will end at 6am and QSource will promptly start and finish at 6:30am.  Breakfast will not be available until 6am.
  • If you are looking for a podcast to listen to, check out the 43 Feet F3 Nation podcast.  It will be following the same curriculum we are covering in QSOURCE and contains a lot of great value. Links on the F3 Florence website.
  • Upcoming events:
    • Sept. 6-7:  F3 Florence will be participating in the Blue Ridge Relay for the 1st time!  We have 10 HCs so far…plenty of time to train, so go ahead and HC if you’re interested!  For more info:
    • Will we be running Ragnar again this year?  I hope so!  BRR guys will definitely be trained up.  We will have as many teams as demand requires.  Race is Oct. 5-6. 
  • Prayers for Spirit Fingers (and some guy named Feeny) on Thursday for Dancing for Our Future Stars!  Feel free to check out the website and vote for your favorite. 
  • Prayers for Swan’s wife and father. 
  • Prayers for
  • Multiple options at WFHS tomorrow:  Run fast, run long, or ruck it.

Leave a Reply

Please log in using one of these methods to post your comment: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: