Monday Morning Coupons

06/29/2020

Conditions: Clear, mild, and ripe for Acceleration

PAX: CDC, Dunkin’, Knobby, Spirit Fingers, Paycheck (QIC)

Warmup:

Big Arm Circles
Cherry Pickers
Air Chair with Arms Out/ “Newbie Waterskiing”

Mosey to Front Door/Planter Box.

Heels to Heaven x 20
Slow Freddie Mercuriesx20
Incline Mountain Climbers x20
Gas Pumps (knees to chest sitting) x20
Big Boy Sit-Ups x50
Step Ups x20

Indian Runs down Clarmemont, Right on to Margaret, Right on to Edisto. Halt at light pole. 10 burpees.

Lunge to next telephone pole, then 10 Hand-Release Burpees.

Bear Crawl to next telephone pole.

10 Jump Lunges

Mosey to bottom of Ridgeland Drive

10 Jump Squats

JAILBREAK to top of Ridgeland Drive

The Thang:

MONDAY MORNING COUPONS

AMRAP (As Many Rounds As Possible)

In the grass in front of the fence sat a coupon at each fence panel for as far as the eye could see…if you could see 10-15 feet.

Trigger Point: 1 man runs to “the 2 trees over there on the hill” and comes back, the Pax rotate down upon his return. If there is no rotating man from a gap in Pax, YHC would time it for an equivalent period and call rotate accordingly.

Panel 1:

10 lb kettlebell swings

Panel 2:

20 lb dumbell wood choppers

Panel 3:

20 lb dumbbell wood choppers other foot/shoulder/arm/side/etc

Panel 4:

Cinder Block Cleans (deadlift/curl/overhead press)[yes the picture has kettlebells, use your imagination]

Panel 5:

50 lb Ruck Squats

Panel 6:

Cinder Block King Makers/Blockies

Panel 7:

50lb Kettlebell swings

Standing Single Arm Bent Over Rows (2x, rotate hands; rinse and repeat)

COT/BOM

-Prayers by Bridesmaid

ANNOUNCEMENTS:

F O U R T H

J U L Y

IS THIS SATURDAY! Nurse Jackie is going to host an Epic Q on Saturday to commemorate the birth of our Nation. If you are in town social distancing, start the weekend right.

-Be on the lookout for upcoming email(s) with content reflecting F3 Florence announcements

-Create/Join Twitter if you haven’t, just to follow F3 and PAX general info if nothing else

Stay sharp by picking a category each day below:

https://f3nation.com/q-source-index/

[still] Relevant: https://www.artofmanliness.com/articles/get-stronger-by-greasing-the-groove/