QIC: Sunshine
Date: 11/13/2018
PAX: Candu, Fabio, Fissure, Prosciutto, Ringwald, Sidekick, Snookie, Sunshine, The Count, VSquared, Whittler
AO: Hill City
Conditions
Mid-40s and light rain throughout.
The Disclaimer
This is F3. I am not a professional, you are here on your own accord. We will push hard, but know your limits. Modify is necessary. If you get hurt, we will help you to your car.
COP
Mosey over to the Great Hall
- Side Straddle Hop x20 in cadence
- Air Jump rope x20 in cadence
- Air Jump rope one foot x20 in cadence
- High knees x10 in cadence
- Mountain climbers x20 in cadence
- Burpees x10 OYO
The Thang
Mosey (jog/high knees/ass kickers/karaoke) – loop around Renaissance
Lunges on the water path (first forward lunges, then backward lunges)
Mosey to the stage at Coolidge.
Accumulator
- Side straddle hop (30 seconds) – 10 count
- Side straddle hop (30 seconds) – Merkins (30 seconds) – 10 count
- Side straddle hop (30 seconds) – Merkins (30 seconds) – Box jumps (30 seconds) – 10 count
- Side straddle hop (30 seconds) – Merkins (30 seconds) – Box jumps (30 seconds) – American hammers (30 seconds) – 10 count
- Side straddle hop (30 seconds) – Merkins (30 seconds) – Box jumps (30 seconds) – American hammers (30 seconds) – low plank (30 seconds) – 10 count
- Side straddle hop (30 seconds) – Merkins (30 seconds) – Jump squats (30 seconds) – American hammers (30 seconds) – 10 count
- Side straddle hop (30 seconds) – Merkins (30 seconds) – Jump squats (30 seconds) – 10 count
- Side straddle hop (30 seconds) – Merkins (30 seconds) – 10 count
- Side straddle hop (30 seconds) – 10 count
Mary
- Flutter kicks
- Box cutters
- Pickle pounders
COT
Being motivated and disciplined to the task at hand is always a challenge. I appreciate what F3 provides to motivate throughout the day.
Moleskin
Shoutout to Snooki for keeping time when my smart gloves were not so smart.
News
Cleveland Convergence is coming up this Saturday.