Conditions: Clear, mild, and ripe for Acceleration
PAX: CDC, Dunkin’, Knobby, Spirit Fingers, Paycheck (QIC)
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
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.
10 lb kettlebell swings
20 lb dumbell wood choppers
20 lb dumbbell wood choppers other foot/shoulder/arm/side/etc
Cinder Block Cleans (deadlift/curl/overhead press)[yes the picture has kettlebells, use your imagination]
50 lb Ruck Squats
Cinder Block King Makers/Blockies
Standing Single Arm Bent Over Rows (2x, rotate hands; rinse and repeat)
-Prayers by Bridesmaid
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: