When:  8/12/20

QIC: CDC

The Pax: Yogi, Wee Man, Spirit Fingers, Bridesmaid, Pom Pom, CDC (QIC)

Conditions: 70s

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

Imperial Walkers x 10 4CT IC

Squats x 10 4CT IC

Merkins x 10 4CT IC

Through the Tunnel x 10 4CT IC

Mosey to bottom of Rumble Hill

Bridge Over the Nest

Partner up.  PAX A starts bear crawling while PAX B completes 10 squats, 10 merkins, and 10 LBCs.  PAX B then runs to top of hill and back to PAX A.  PAX B takes over the bear crawl while PAX A runs to the start point, performs exercises, runs to top of hill, and then back to PAX B. 

Round 1:  Bear crawls

Round 2:  Walking Lunges

Mosey to 4 corner street

Duck and Weave (1^st corner)

PAX line up as if doing an Indian Run.  The PAX start duck walking and the six runs to the front by weaving in between each PAX.  Then he joins the rest of the PAX duck walking until everyone has weaved to the front at least once. 

Carioca (2^nd corner)

Indian Run w/ 1 burpee (3^rd corner)

Carioca (4^th corner)

Mosey to flag

Mary

Flutterkicks x 20 4CT IC

25 BBS OYO

Hello Dollys x 20 4CT IC

25 BBS OYO

Boxcutters x 20 4CT IC

COT

Non-BOM (with an appropriate 6 feet distance):  CDC

Moleskin

It was nice to feel like I could move again and lead you today!  It’s been a while since I’ve been back to Rumble and it is always good to be back home.  I think that I may have overdone it on Saturday, because my body was destroyed.  Today was definitely more of a recovery workout.  Why oh why did I forget my gloves?!  Those bear crawls on the road definitely left a mark.  Thanks for the good times everyone!

Tclaps to PAX for some pre-bootcamp work:  Wee Man who put in some ruck miles and Yogi who got some running in to warm-up the joints. 

Announcements/Prayers

• Check out F3 Florence social distancing recommendations.
• 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.