What’s a Palindrome? Part 4

When:  1/25/21

QIC: CDC

The Pax: Yogi, Sharpie, Frodo, Monkey, Booger, CDC (QIC)

Conditions: 49 degrees F

The Thang

Disclaimer

Warm-Up

Warm-up Palindrome

SSH x 10 OYO

Little Arm Circles (Forward) x 10 4CT IC

Through the Tunnel x 10 4CT IC

Burpees x 10 OYO

Through the Tunnel x 10 4CT IC

Little Arm Circles (Backward) x 10 4CT IC

SSH x 10 OYO

Mosey Palindrome

Station 1 (Square Garden):  25 Step-Ups (Each Leg)

Station 2 (Side Parking Lot):  25 Merkins

Station 3 (Walkway):  25 Bearcrawls (Count 1 hand)

Station 4 (Back Parking Lot):  25 Big Boy Sit-ups

Station 5 (Hill):  25 Lunges down (Count 1 leg), then run back up

Station 6 (Flag):  25 Squats

Station 5 (Hill):  25 Lunges down (Count 1 leg), then run back up

Station 4 (Back Parking Lot):  25 Big Boy Sit-ups

Station 3 (Walkway):  25 Bearcrawls (Count 1 hand)

Station 2 (Side Parking Lot:  25 Merkins

Station 1 (Square Garden):  25 Step-Ups (Each Leg)

Leg/Ab ‘o’ Rama Palindrome

Flutterkicks x 10 4CT IC

Protractor

Hello Dollys x 10 4CT IC

American Hammers x 10 4CT IC

10 Burpees OYO

American Hammers x 10 4CT IC

Hello Dollys x 10 4CT IC

Protractor

Flutterkicks x 10 4CT IC

COT

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

Moleskin

Palindrome: A word, phrase, number, or other sequence of characters which reads the same backward or forward.  Allowances may be made for adjustments to capital letters, punctuation, and word dividers (or F3 Exercises)

Today is 1/25/21…what an awesome palindrome!  There happened to be 10 days in January with a palindrome date, so I was bound to use one.  Afterwards, Booger said maybe instead of CDC, I should be known as OCD.  It was pointed out that my F3 Name is a palindrome…it is fate!  Thanks for letting me lead you today brothers!  Happy Palindrome Week!!!

Announcements/Prayers

  • Familiarize yourself with 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.
  • Royall Rumble CSAUP on January 30th…it’s gonna be epic!
  • Prayers for members of the PAX and their families that are dealing with COVID

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Create a website or blog at WordPress.com

Up ↑

%d bloggers like this: