Boucher Q


Conditions: Clear and cold 29°

QIC: Boucher

Pax: Thriller, Belding, Jefferson, Big Worm

A. I am not a professional.
B. You are participating at your own risk
C. You are responsible for your own well­being
D. You are here voluntarily, and you are not paying to be here
E. Know your limits and do the best you can

Warm up:
SSH IC x15
Merkins IC
SSH IC x15
Squats OYO
Mosey to Picnic Tables
10 pull ups OYO
10 box jumps OYO (if steps ups 10 each leg)

The Thang:

Mosey Hoppas Yard

Partner up:
1/2 lap buddy carry (switch half way)
20 burpees individual
20 Carolina Dry docks individual
Repeat for 1 full lap

1/2 lap bear crawl/crab walk
20 Jump Squats individual
20 big boys
Repeat to finish 1 lap but lunges and broad jumps

Mosey to ball field
Grab a coupon on the way off Boucher trailer
7 exercises – 7 rounds – 7 reps
Finish your round by following Q to next round location –
After round 1 drop coupons and go get remaining coupons from trailer
After round 2 murder bunny 10 paces and bunny murder back
After round 3 bear crawl 20 paces and crawl bear back
After eound 6 Rifle carry around light pole and back
– overhead press
– curls
– squrls
– bent over row
– squats
– thrusters
– blockees

Modify blockees to block merkins rounds 3-7…for sake of time and the Q being lazy.



Announcements: Christmas parties

Prayers requests: Belding wife, Thriller 2.0, Big Worm sister-in-law, Bunker daughter, Boucher daddy and Boucher’s wife’s Uncle

Pray it out by Boucher!


Picture time

Thank you for allowing me to lead you guys! Enjoyed it and great work!

F3 is a men’s workout group, with the mission to plant, grow and serve small workout groups for the invigoration of male community leadership.

Our workouts:

• Are free of charge

• Are open to all men – intentionally inclusive

• Are held outdoors, rain or shine, heat or cold

• Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary

• End with a Circle of Trust

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