Monday is for Awesomeness

When:  7/29/19


The Pax: Booger, Biscuit, Knobby, Threadcount, CDC(QIC)

Conditions: 69 degrees F

The Thang



SSH x 10 4CT IC

Merkins x 10 4CT IC

Imperial Walkers x 10 4CT IC

Squats x 10 4CT IC

Mosey to flower bed

School Monday Mosey

Teams of 2 and 3.  PAX A runs around school while PAX B (and C) performs exercises.  Flapjack.

Round 1:  10 burpees OYO, Incline walk around flower bed. Rinse and Repeat until running PAX returns.

Round 2:  10 Incline merkins OYO, Decline walk around flower bed.  Rinse and Repeat until running PAX returns. 

Mosey to pick up driveway.

Follow the Lights

Lunge to next lightpole.

High Plank, Right Arm Up, Left Arm Up, Right Leg Up, Left Leg Up

Mountain Climbers x 10 4CT IC

Carioca to next lightpole

Boxcutters x 10 4CT IC

Hello Dolly x 10 4CT IC

Sprint to next lightpole

Air Squared x 10 4CT IC

Lieutenant Dans to next lightpole

Plank Shoulder Touches x 10 4CT IC

Bear crawl to next lightpole


Mosey to back parking lot.  

Plank ‘o Rama

High Plank

High Plank Right Arm/Left Arm Forward

Low Plank

Low Plankjacks x 10 4CT IC

High Plank




Great job to everyone today!  It was great welcoming Knobby to the Rumble PAX!  We also had Biscuit and Threadcount back today!  Sorry I was a little skimpy on the bear crawls, but I wanted to make sure my shoulder was okay.  I think I’ll be good for next time.  Thanks for letting me lead you today, brothers!


  • 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.
  • 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.

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