The Pax: Booger, Biscuit, Knobby, Threadcount, CDC(QIC)
Conditions: 69 degrees F
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
20 BBS OYO
Mosey to back parking lot.
Plank ‘o Rama
High Plank Right Arm/Left Arm Forward
Low Plankjacks x 10 4CT IC
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. (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.
- 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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