QIC: Clothespin
Date: 01/08/2020
PAX: Bernie, WuzntME, Mayhem, Fastlane, Threeskin, Snow Patrol, Swiperight, Vaccine, Coldplay, Toetag, FNG-SpeedTrap
AO: Hacksaw
Conditions
It would have been a nice day to Fartsack but…… I was on Q! It was cold until some dumb fartface decided to make us workout with blocks… I really wonder about the sanity of the guy on Q this morning.
COP
Mosey to big American Flag get two block along the way
Third Grade Exercise 15 in cadence
SSH 20 in cadence
Willy Mayse Hayse 14 in cadence
Little baby Arm circles forward (thumb up) 15 in cadence
Little baby Arm circles reverse (thumb down) 15 in cadence
Seal claps 10 in cadence
The Thang
Round 1:
• Curls-20 on your own with a block (felt great after yesterday’s workout…)
• Toe Merkins- 20 on your own with a block
• Baby Crunches-20 on your own with a block
• Slow Squats-20 on your own with a block
• 5 Burpees
• Lap carrying block walking
Round 2:
• Tricep Extensions- 20 on your own with a block
• Kettle Bell swings- 20 on your own with a block
• Freddie Mercury-16 on your own
• Lunges-20 on your own with a block
• 5 Burpees
• Lap carrying block walking
Round 3:
• Dips 20 On your own using two blocks as Platform
• Decline Merkins-20 on your own using two blocks as a platform
• Big boy sit-ups with a thrust-10 on your own with block
• Squat thrust 10 own with block
• 5 Burpees
• Lap carrying block walking
Round 4:
• Incline Merkins 20 on your own using two blocks as platform
• Military press 20 on your own with a block
• 100’s 20 4 count on your own
• SSH 25 4 count on your own
• 5 burpees
Round 5:
• Line up and pass blocks. We stacked our blocks at one end of the line and passed all of them to the other. Threeskin stacked them very neatly at the other end. (I have an idea to make this go better next time!)
Mary (if time left):
• 1 minute plank
• 20 little baby crunches
• 10 Imperial Walkers in cadence
• 20 flutter Kicks
• 10 Hello Dollies
COT
Keep pushing yourself make time to workout outside of F3. You will get better and you will notice a difference!!
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]
Moleskin
John Doe came up in conversation this morning. Something about Hello Dollies being renamed when he fails to wear shorts over his tights…..
News
Gloomies 1-13, OTB North GA Saturday