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
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