Making Your 1 Workout a Week Count w/ CDC

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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