Cold, discombobulating, and rainy
QIC: Web (aka Dark Web)
PAX: Big Worm, Thriller, Belding, Bunker, Web (Dark Web and QIC)
Warmup:
– 20 x Mountain Climbers
– 20 x Flutter Kicks
– 12 x Hello Dollies
– 12 x Box Cutters
– 10 x Imperial Walkers
The Thang:
20 x LBCs
20 x Squats
20 x Dips
20 x Merkins
16 Gas Pumpers
4 Rounds of the Following:
40 second Air Chair
40 x American Hammers
40 second Plank (Low, High, Low, High)
40 x flutter kicks
Last Exercise
The last exercises:
1. 40 x Gas Pumpers
2. 40 x Squats
3. 40 Step Ups
4. 20 Box Jumps
20 x LBCs
20 x Squats
20 x Dips
20 x Merkins
16 Gas Pumpers
20 x Squats
20 x Burpees
20 x Lunges
Gravity Stretch
COT
Moleskin:
Thank you guys for putting up with the repetition! I had something else planned, but forgot to check the weather, so I had to modify the workout. I may have messed up the order of a couple of these exercises near the end, but it should be mostly accurate.
Thanks again for putting up with the Q and coming out! Gov’na laid the foundation for this Q by having us do so many lunges Monday. I am sure all of our legs were still sore from that when we came into this workout.
Prayer Requests:
- Big Worm’s sister-in-law has started chemo and has 12 more weeks to go
- Thriller’s daughter’s scan unofficially looks, but they are waiting on the official results
F3 Florence 
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