QIC: Coin Purse
PAX: Candu, Leftovers, Free Candy, Sundance, Care Bear (FNG – Lee Gates), Fissure, Wort, Geek Squad, Mr Clean, Whittler, Threeskin
75 degrees and sunny
Welcome to F3, my name is Coin Purse and this is my VQ. I’m not a professional and modify if necessary. If you get hurt, we will bring you back to your car.
-SSH x 15
–Third Grade Exercise x 15
-Arm Circles x 10
-Reverse Arm Circles x 10
-Mericans x 10
Mosey over to the first light pole and explain the exercise. At the starting pole, you will do 5 squats and lunge to the next. You will repeat exercise until the last pole before the dog park, resulting in about 70 squats.
11’s on the Hill
Up next is 11’s on the Hill. PAX will run up, do 10 sit-ups and run back. Once they reach the bottom they will do 1 burpee. The numbers will go back and forth until you eventually do 10 burpees and 1 sit-ups.
Then, the men moved over to the top of the hill and went to a station with 4 corners. At the first, you curl a rock 10 times. As you shuffle to the next, you do the overhead arm press 10 times. Then, you’ll do lunges in place 10 times. At the last station, you hold a squat. Repeat the cycle again, but instead karaoke instead of shuffle. Repeat one more with bear crawls and the pain is over.
To have some fun, we decided to play a few rounds of the cone game. Whoever calls the movements for stretches will eventually call “CONE!” and the loser must step back and do 5 lunges.
After a long workout, everyone gathered in a circle and played a round of Mary to stretch it out and relax.
If it wasn’t for F3, I have no idea if I would’ve found the motivation to get out of the house before shipping off to basic training. As I leave, I want to send a huge thank you to everyone for all of the support and leadership that I’ve had the opportunity to be a part of.