When:  12/19/20

QIC: CDC

The Pax: Belding (RESPECT), Bunker, Spirit Fingers, Paycheck, Yogi, CDC (QIC)

Conditions: A chilly 27 degrees

The Thang

Disclaimer

Warm-Up

SSH x 10 4CT IC

Imperial Walkers x 10 4CT IC

Capri lap around Hoppa’s Yard

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

Squats x 10 4CT IC

Capri lap around Hoppa’s Yard

Through the Tunnel x 10 4CT IC

Mountain Climbers x 10 4CT IC

Mosey to Trinity Parking Lot

Parking Lot Knerkins

Lunge from start point to target point, performing 2 Knerkins at each line (averaging 2-3 lunges between each line).  Sprint back to start point and plank/air chair for the six.

Mosey around towards back TKA parking lot

Pause for some more COP

25 BBS OYO

10 American Hammers x 4CT IC

Now, we mosey to TKA parking lot

11s

Perform 1 Burpee.  Run to target point.  Perform 10 LBCs.  Run to Start Point.  Perform 2 Burpees.  Rinse and repeat until ratio of 10 burpees: 1 BBS. 

Indian Run

This somehow turned into “sprint to the front in the most inventive way possible”. 

Pause at the entrance to Scrooge.  Spirit Fingers made me think of the possibility of using some bleachers for step-ups…however, upon testing them, realized that the risks of step-ups on the cold/slick bleachers may outweigh the benefits.  Instead, a little more COP:

10 Flutterkicks x 4CT IC

Protactor

10 Hello Dollys x 4CT IC

Mosey to Hoppa’s Yard

Bear Crawl Make-up Work

Bear Crawl to middle of Hoppa’s Yard.  Perform exercise.  Crawl Bear back to start point. 

Round 1:  10 Jump Squats

Round 2:  20 Merkins

Round 3:  30 BBS

Mosey to Flag

Plank’o’Rama

High Plank

Right Arm Up

Left Arm Up

Right Leg Up

Left Leg Up

Low Plank

High Plank

COT

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

Moleskin

This was quite a cold gathering.  I thought at first that I was going to be the only one to show until other PAX trickled in.  Interestingly, each time we took a lap around Hoppa’s Yard, someone else showed up.  First, it was Bunker.  Then, it was Paycheck.  YHC contemplated intermittent Capri laps throughout the workout…who knows how many we would have ended up with by the end!  Fortunately, things warmed up as the workout progressed, for which I was thankful.  By the end, the PAX was excited to find out that we would be doing Bear Crawls and Crawl Bears.  When I Q’d on Monday, I promised no Bear Crawls, for which I kept my word.  However, today was not Monday.  Considering how cold it was, and that there was a group already starting some ramp building (great work brothers!), it wasn’t surprising to have slightly lower numbers.  Spirit Fingers pointed out that it was a Rumble take-over…we used the Rumble Flag, most of the PAX in attendance were regular Rumblers… Great work by everyone!  Thanks for letting me lead you today brothers! 

Announcements/Prayers

• Check out F3 Florence social distancing recommendations.
• We 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 and COT Links on the F3 Florence website.
• Prayers for the nation
• Prayers for the marriages and families of Foxy, Periscope, Flanders, Dizzy, and Bunker
• Prayers for Mr. Rogers