QIC: Laces Out (Respect)
Date: 03/14/2019
PAX: Chief, CowBell, Dirk, Flemish, Hobo, Iron Butt (Respect), MoneyBall, Peanuts, Roadhouse (Respect), Skitch, Sunburn (Respect), Sunshine, The Count (Respect), Venus, VSquared
AO: Hill City
Conditions
40 Degrees and dry (so nice after so much rain)
The Disclaimer
given
COP
Warmup
12 SSH IC
12 Squats IC
12 SSH IC
12 Mountain Climbers IC
12 LBAC (both directions) IC
12 SSH IC
12 High Knees IC
12 Willy mays Hayes IC
12 SSH IC
The Thang
Repeating a Q from November 2017 on the Walking Bridge with “Running Man” YHC’s alternate name given by Proscuitto on that day.
Bridge Beatdown with Running Man
Circuit 1: Merkin Mile with Squats
25 merkins oyo/25 Squats IC at start of bridge
Run to 1/4 of bridge
25 merkins oyo/25 Squats IC
Run to 1/2 of bridge
25 merkins oyo/25 Squats IC
Run to 3/4 of bridge
25 merkins oyo/ 25 Squats IC
Run to End of bridge
Circuit 2: Ice Cream Show Dora
Partner up in front of best ice cream shop in town The Ice Cream Show. 1st pax runs to arch on bridge while 2nd pax starts the following exercises:
100 incline merkins
200 LBCs
300 Squats
When 1st pax gets back, then switch places and continue where first left off:
Rinse and repeat until finish all reps
Mosey down to Market Street bridge and back to Blue Rhino parking lot. No time for MOM.
2.7 miles running
200 Merkins
412 Squats
COT
CIRCLE OF TRUST: Counterama, Namerama,
YHC shared that today his father was having a heart cath and asked for prayer. Because of my dad’s heart condition I have been excercising to stay healthy. Appreciate the accountability that F3 has provided over the last 2+ years. We pushed ourselves today and endured much. Sometimes we face times of endurances and difficulty in life. James 1:12 says “Blessed is the man who remains steadfast under trial, for when he has sttod the test he will receive the crown of life, which God has promised to those who love him.”
BALL OF MAN: Prayer in a circle to end the morning!