If Only I Had More Time…

When:  10/7/19

QIC: CDC

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

Conditions: 66 degrees F

The Thang

Disclaimer

Warm-Up

Little Arm Circles

  • Forward x 12 4CT IC
  • Backward x 12 4CT IC
  • OH Claps x 12 4CT IC
  • Forward Claps x 12 4CT IC

SSH x 12 4CT IC

Mosey to flower bed.

Imperial Walkers x 12 4CT IC

Dirty MacDeuce

4 sets of exercises done to 12 4-count IC reps. Each set has 1 chest exercise, 1 leg exercise, 1 core exercise, followed by 1 lap around the school.

Round 1:  Merkins, SSH, Flutterkicks 

Round 2:  Dips, Step-ups, Boxcutters 

Round 3:  Incline Merkins, Squats, Hello Dollys

Round 4:  Decline Merkins, Air Chair, American Hammers

Mosey to 4 Corners Street

4 Corners of Hell

Round 1:  Perform 10 burpees at each corner.  Bear crawl the short lengths.  Sprint the long stretches.

*Due to time, we only made it halfway through the 1st Round…I’ve left the remainder of the work-out in italics so you can see what you missed…and what is coming in a future Q.        

Round 2:  Perform 10 jump squats at each corner.  Lunge walk the short lengths.  Sprint the long stretches. 

Round 3:  Perform 10 BBS at each corner.  Crab walk the short lengths.  Sprint the long stretches. 

Mosey back to parking lot.

COT

BOM:  Knobby

Moleskin:

My biggest regret for this morning is that Mondays are 45 minutes and not 1 hour.  In my great and unmatched wisdom, you would have thought I’d have prepared better.  My goal was to totally destroy and obliterate the PAX (I’ve done before!).  Maybe next time.  Thanks for letting me lead you today brothers!

Announcements/Prayers

  • 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.

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Create a website or blog at WordPress.com

Up ↑

%d bloggers like this: