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:
OR
Standing Single Arm Bent Over Rows (2x, rotate hands; rinse and repeat)
COT/BOM
-Prayers by Bridesmaid
ANNOUNCEMENTS:
F O U R T H
OF
J U L Y
Q
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/
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