When: 3/16/20
QIC: CDC
The Pax: Booger, Knobby, Wee Man, Bridesmaid, Paycheck, CDC (QIC)
Conditions: 50 something degrees F
The Thang
Disclaimer
Warm-Up
Little Arm Circles
Forward x 10 4CT IC
Backwards x 10 4CT IC
Overhead Claps x 10 4CT IC
Forward Claps x 10 4CT IC
SSH x 10 4CT IC
Squats x 10 4CT IC
Mosey to 4 corner street
Burpee “Mile”
Perform 12 burpees. Run all 4 corners. Rinse and repeat x 3 more times.
Mosey to pick-up street
Burp and Merk Variation
Perform 1 burpee with 1 merkin (as normal). Then, perform 1 burpee with 2 merkins. Rinse and repeat up to 5 merkins, then back down to 1.
Bear Crawl to target point (~30 yards).
Perform 50 BBS
Bear Crawl back to start point (~30 yards).
Perform 1 burpee with 1 merkin (as normal). Then, perform 1 burpee with 2 merkins. Rinse and repeat up to 5 merkins, then back down to 1.
Mosey to parking lot.
Plank-‘o’-rama
High Plank
Shoulder Taps x 10 4CT IC
High Plank
Right Leg Up
Left Leg Up
High Plank
Shoulder Taps x 10 4CT IC
High Plank
COT
BOM (with an appropriate 6 feet distance): Knobby
Moleskin:
Thanks for letting me lead you today brothers! Nothing like getting my 1 Rantan workout for the week, right Wee Man? Hahaha! There was much discussion about COVID-19 this morning (as I made sure to avoid everyone’s droplets 6 feet away)…which is always fun, because I’ve barely even thought about lately. Booger suggested that avoiding Burpees and Bear Crawls would be good preventive medicine…whoops. Maybe I need to change up my bag of tricks…instead of Burpees and Bear Crawls, I can do Bear Crawls and Burpees. I’ll consider that for my next Q (closing in on #100). Until next time. SYITG!
Announcements/Prayers
- COVID-19 UPDATE: Please use common sense with workouts (ie no partner workouts, no ball of man). If you are sick, stay home!
- 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. Links on the F3 Florence website.
- I’d like to see what level of interest we have in these events
- Tuna Relay: Raleigh: October 24-25th
Or:
- Ragnar Trail: Carolinas (last year it will be here): October 24-25th
- Prayers for Monkey’s mom
- Prayers for everyone affected by COVID-19 (aka everyone)
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