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

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/