QIC: Clothespin
Date: 08/10/2020
PAX: The Count, Sunburn, Lanyard, Best in Show, Lockjaw, Peanuts, Dolly, White Glove, Swingset, Purple Rain, Popkiss
AO: Beast Ridge
Conditions
Steamy Sticky if you didn’t break a sweat you were not doing something correctly!
COP
Mosey around Concession stand to soccer field
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
Shinooks
Overhead Claps
The Thang
I ran out of workout had to improvise!
Title of exercises or routine
Round 1: After Exercise Length of the field and back.
• Merkins-20 on your own
• Burpees-10 on your own
• Baby Crunches-20 on your own
• Air Squats-20 on your own
• SSH-25 in cadence (normal Pace)
Round 2: 1 After exercise bernie the length of the field and back
• Divebombers-15 on your own
• Freddie Mercury-16 on your own
• Lunges-14 on your own
• SSH-25 in cadence (faster Pace)
Round 3: After the exercise length of the field skipping half way out
• Aquaman-15 on your own
• Big boy situps-15 on your own
• Diamond Merkins 15 on your own
• SSH-25 in cadence (normal Pace)
Round 4: After the exercise length of the field and back
• Wide Merkins-15 on your own
• Captain Thor 15 on your own
• Imperial Walkers 15 on your own
• SSH-25 in cadence (faster Pace)
Round 5: After the exercise across the field and back
• Decline Merkins-12 on your own
• Pickle Pointers-12 on your own
• High knees-20 on your own
• SSH-25 in cadence
Round 6: After the exercise across the field and back
• Incline Merkins-15 on your own
• Step-ups-20 on your own
• High knees-20 on your own
• BBS 15 IC
• High Plank 1 minute
• Low Plank 1 minute
After going across the field and back mosey to the concession stand and find a place on the wall.
• Hand Stand shoulder taps 25 on your own
Mosey back to the flags for COT!
COT
The bible tells us it’s going to get worse before it gets better. As Christians we are supposed to share Jesus with everyone we come in contact with! Be diligent about your work. Share a positive message with someone today. Maybe make up with that family member or coworker! Find that person that you never talk to and try to make their day better. Be the difference. We don’t leave men behind in F3, we don’t need to leave them behind in life either.
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
Lots of grunts! The grass on the soccer field was higher than anticipated. My shoes felt were full of water after after the workout! I guarantee there were some nasty stinky feet after this one!
News
Ironpax coming up in September, VQs at Hacksaw and Battery this month. Lots of opportunity for workouts tomorrow.