QIC: Sidekick
Date: 04/18/2018
PAX: Angus, Candu, The Count, Early Bird, Kit Kat, Sidekick, Speed Bump, Whittler
AO: Hill City
Conditions
51 degrees, Wind 12 MPH out of west, Clear skies
The Disclaimer
Sidekick is not a professional, push yourself but modify where necessary for your safety and well being, We are F3
COP
SSH IC X 25
Cotton Pickers IC X 15
LBC IC X 15
SSH IC X 20
Man Makers on call X 10
The Thang
Little bit of Running today with some shoulders and legs mixed in. Keeps the HR up
Title of exercises or routine
Mosey to the great hall
Wall Sit X 60 seconds
Chicken Peckers (wall plank on columns with alternating shoulder taps) IC X 10
SSH IC X 15
Wall Sit X 75 seconds
Chicken Peckers (wall plank on columns with alternating shoulder taps) IC X 10
Mosey to the Walnut st Bridge
Bridge run to the center of the bridge
Linkin Log Merkins X 5
Bridge run to S Chatt entrance, 25 Merkins OYO
Bridge Run to Center of Bridge
Linkin Log Merkins X 5
Bridge Run to N Chatt entrance, 25 Merkins OYO
Mosey Back to Flag
3 MOM
Pickle Pounders IC X 20
American Hammers IC X 15
Freddy Mercury IC X 15
Flutter Kicks IC X 25
Circle up
Moleskin
Talked about our influence as members of F3 on the people we interact with daily. We as leaders provide an opportunity for accountability and an outlet for everyone we meet. I strive to be that “helping hand” to anyone so they know the burden is not theirs alone. In the end our lives are not ours to bear, we are not in control, merely following God’s will. An important thing to remember when we feel overwhelmed or the pressures of day to day life.
News
Good luck in the races this week guys.
Upcoming Qs
[*Not Required* But add the upcoming if you can]