QIC: DNF
Date: 12/20/2019
PAX: Red Tees, WuzntMe, Clothespin, Vaccine, ToeTag, Bernie, Peanuts, Escobar, Sidekick
AO: Hacksaw
Conditions
Frosty. Temperature in the mid 20’s
COP
Mosey from lot to flag, take a lap, and circle up
SSH x20 IC
Willy Mays Hayes x10 IC
Forward Fold x10 IC
SSH x30 IC
3rd grade exercises x10 IC
High knees (until recover)
Little baby arm circles x20 IC
Reverse direction x20 IC
Seal Claps x10 IC
The Thang
Mosey to dominos lot (lower body)
20 squats OYO
20 forward lunges OYO
20 reverse lunges OYO
20 mountain climbers OYO
Mosey to base of circle (upper body)
Overhead Press x20 IC
3 minute Burpee AMRAP
10 merkins OYO
Mosey lap and gather around flag (core)
Heel Touches x30 IC
Flutter Kicks x20 IC
Captain Thor x10 IC
Scissor Kicks x20 IC
20 wide merkins OYO
30 Bonnie Blair’s OYO
Catch Me If You Can
Two partners. Partner 1 performs an exercise while Partner 2 runs Bernie. Once partner 1 completes his reps he sprints to partner 2 and they switch
Exercises in the rotation for this were: 5 burpees for 3 switches, 15 merkins for 3 switches, 10 big boy sit ups for one switch
PAX ran one more lap together, then moseyed back to the lot
COT
Never take your health for granted. I shared with the PAX that my wife is struggling with health issues, and has been for quite some time. We have been through a ton of doctors appointments, including a trip to the Mayo Clinic. We are frustrated because we do not have an answer to her chronic fatigue, sore body, and consistently high heart rate. As I made a prayer request for this matter, I expressed how motivating it is to see our groups of F3 men showing up to get better all over town, every morning. We are using our healthy bodies for a solid purpose… to help each other get stronger physically via the Fitness, and mentally via the Fellowship and Faith. Keep taking advantage of being healthy, and push yourself (and each other) to be strong as we can be. We never know when we’ll need to fight…. whether the battle be mental or physical. Keep up the good work!
Moleskin
A large amount of clothes have been donated by our men, to help others in the community.