When:  5/20/19

QIC: CDC

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

Conditions: 68 degrees F

The Thang

Disclaimer

Warm-Up

SSH x 10 4CT IC

Merkins x 10 4CT IC

Imperial Walkers x 10 4CT IC

Flutter Kicks x 10 4CT IC

Mosey to pick up line. 

Triple Check

Teams of 3.  PAX A Air Chairs, PAX B Planks, while PAX C sprints to the last streetlight and back.  Repeat for 3 rounds and all PAX have performed each exercise. 

Mosey to Rumble Hill

Triple Nickel

Start at bottom of the hill.  Run to the top.  Perform 5 burpees.  Run back to start point.  Perform 5 burpees.  Rinse and repeat for 5 rounds. 

Mosey to back parking lot.  

Parking Lot Bear Crawls and Crab Walks

Bear crawl length of parking lot.  5 burpees.  Crab Walk back to start point.  5 burpees.

Zombie Walk

Walking lunge down covered walkway. 

Mosey back to front parking lot.

Plank ‘o Rama

High Plank

High Plank Right Arm/Left Arm

High Plank

Low Plank

Reverse Plank

Crab Cakes x 10 4CT IC

Low Plank

Right Low Side Plank

Right Low Side Plank Crunch x 5 4CT IC

Left Low Side Plank

Left Low Side Plank Crunch x 5 4CT IC

5 Burpee Buyout

COT

BOM:  CDC

Moleskin:

Great job to everyone today!  Glad we could get a few burpees in.  Everyone finished the exercises more quickly than I thought, so I’m glad we had the opportunity to add in some Bear Crawls, Crab Walks, and a few more burpees.  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.
• 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:
  • June 8^th:  F3 Florence 5^th Anniversary Convergence at Scrooge!
  • 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.