When:  9/23/19

QIC: CDC

The Pax: Yogi, Paycheck, Spirit Fingers, CDC(QIC)

Conditions: 63 degrees F

The Thang

Disclaimer

Warm-Up

SSH x 10 4CT IC

Imperial Walkers x 10 4CT IC

Box Cutters x 10 4CT IC

Mountain Climbers x 10 4CT IC

*This is when Spirit Fingers uncharacteristically arrived late to the AO.

Warm up lap around the school. 

Burp and Merk

Begin a traditional burpee with a single merkin at the bottom, then complete.  Drop back down for a second burpee with two merkins, then complete.  Pyramid up to 10 and then back down to 1. 

Mosey to Rumble hill. 

Lunge and Sprint

Lunge down the hill.  Sprint up the hill. 

Mosey back to parking lot.

Deck of Death Blackjack

3 hands played resulting in lots of smurf jacks, various merkins, lots of flutter kicks, etc…1 lap around the school…1 more hand played for lots of arm circles, and other fun.

Plank-o-Rama

High Plank

Right Arm/Left Arm

High Plank

Right Leg/Left Leg

High Plank

COT

BOM:  Spirit Fingers

Moleskin:

Great job to everyone today!  It was good to be back in the gloom with you!  The merkins added up quickly this morning.  All the BRR training did not do much for upper body strength.  Spirit Fingers was unimpressed with the Blackjack skills of the PAX, and told us that he’s not taking us to Vegas.  Your loss…YHC was probably going to skip the casinos and check out Cirque du Soleil anyway. 

If you didn’t get a chance to see Matilda last week, you missed out.  It confirmed what I’ve been trying to tell everyone for years…my mantra… “Even if you’re little you can do a lot!  You mustn’t let a little thing like little stop you!”      

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.
• 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.
• Prayers for Pinto and his M while in Mexico. 
• Prayers for Spirit Fingers as he travels to St. Louis.
• Prayers for my 2.0 as she separates from her role as Matilda.  It was a great run, but it’s been a difficult and emotional time after closing on Saturday.