The Pax: Knobby, Yo-Gi, CDC, Spirit Fingers, Paycheck, Booger(QIC)
Conditions: 37 degrees F, clear
Forward LAC x 10 4CT IC
Backwards LAC x 10 4CT IC
SSH x 15 4CT IC
Abe Vigodas x 11 4CT IC (Word to CDC)
Low Slow Squats x 10 4CT IC
Start off with 4 corners, 1st corner 5 Burpees, 2nd corner 5 Burpees and 10 merkins, 3rd corner 5 Burpees, 10 Merkins, 15 big boys, 4th corner 5 Burpees 10 Merkins 15 big boys 20 Jump squats.
To the platforms
10 box jumps on platforms near the very recently emptied dumpsters, run to platforms behind school and do 10 dips, rinse and repeat 3 times
To the basketball court
Half-court 4 corners with 4 stations, station one is plank, station 2 is American Hammers, station 3 is heels to heaven, station 4 is LBCs, 90 seconds (approximately, Yo-Gi is better at timekeeping that I am) at each station, rotate through all 4 stations.
Start on the baseline, bear crawl to half-court, crab walk to the end of the court, then run back to the baseline, rinse and repeat 3 times.
To the hill
10 donkey kicks along the brick wall, run to the bottom of the hill, 20 HR merkins, back up the hill to the brick wall, 10 wall jumps, then to the bottom of the hill for 20 SC Mountain climbers
Great job everyone. Thank you for letting me lead you this morning. This is a great way to start off a cold Monday the 1st full week in January. It was great catching up with everyone, talking about football this weekend. At the end we all became transfixed by 1 of those LED lights across the street that is supposed to look like a flaming lantern, instead it just looks like a malfunctioning lightbulb. I encourage everyone to come out tomorrow for run group or on Wednesday for Yo-Gi’s Q to see the lightbulb.
- 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!
- Prayers for Tripp Lisenby and his family as he is to have surgery in Charleston
- Prayers for the family of Jackson Winkeler, the 1st responder who was killed yesterday at the airport
- Announcement: March event will be March 5 at the Floyd Conference Center at MUSC Florence, speakers will include Squatter and Can You hear Me Now, Yo-Gi will be secretary