When:  4/1/19

QIC: CDC

The Pax: Threadcount, Spirit Fingers, Broadway, CDC (QIC)

Conditions: 40 degrees F, windy

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

Merkins x 10 4CT IC

Squats x 10 4CT IC

Mosey to Rumble Hill.

Rumble Hill Sprints

Sprint up the hill.  Perform 10 merkins (Q mistake led us to only doing 5 merkins during the first round.)  Air chair for the 6. 

Mosey back down the hill.  Rinse and repeat x 5 Rounds.

*After about the 2^nd hill sprint, Spirit Fingers needed to mysteriously leave.  He did reemerge in time to start the next exercise.

Mosey to playground.

Colonel Troutman

Pair up.  Partner A runs to perform 3 pull-ups while Partner B performs 5 merkins, then gets in Chillcutt position until Partner A returns.  Flapjack.  Rinse and Repeat for 5 minute AMRAP.

Mosey around school. 

Stop for some step-ups.  20 each leg

Mosey back to parking lot.

Burpee Bear Crawl (and Crabwalk) Ladder

Bear to target point.  1 burpee.  Crabwalk back to start point.  2 burpees.  Bear crawl to target point.  3 burpees.  Crabwalk back to start point.  4 burpees.  Bear crawl to target point.  5 burpees.  Crabwalk back to start point.  4 burpees.  Rinse and repeat while going back down the ladder. 

10 Burpee Buyout

COT

BOM:  CDC

Moleskin:

YHC has to admit that I stayed in my car and didn’t post the shovel flag until I saw the 1^st PAX, Broadway, walk up.  Though we braved another unseasonably cool and windy morning, fun was had by all.  And, come on guys…did you really think I wasn’t going to have any bear crawls or burpees?!  At least I saved them for the end after everyone was tired.  Thanks for letting me lead you today brothers! 

Announcements/Prayers

• Sign up to Q for 1^st and 3^rd 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!
• I have copies of Freed to Lead…let me know if you would like to check one out from our F3 Florence library.
• Fridays: Bible Study and QSource !!! Bible Study will start promptly at 5:30am at Long Grain (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, but you will place your order as you walk in (FYI:  Don’t ask for a menu, or Karen will not be happy.)   
• 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 1^st time!  We have 10 HCs so far (plus 1 maybe and 2 alternates)…plenty of time to train, so go ahead and HC if you’re interested!
  • 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. 
  • Check out this great ruck opportunity in Hartsville.  http://f3hartsville.com/operation-legacy-spring-2019-hartsville-sc-goruck
  • Ruck event in Florence THIS weekend:  https://www.eventbrite.com/e/vetlife4life-22k-ruck-for-22-raising-awareness-tickets-54041225761