QIC: Candu
Date: 05/04/2019
PAX: VSquared, Hobo, Sunburn (respect), Skitch, FNG-Lord Lindsay, Ironbutt (respect x2)
AO: The Landfill
Conditions
Kinda greasy
COP
Forward Fold x 10 IC x 2
Willie Mays Hays x 10 IC
Third Grade Exercise x 10 IC
Shoulder Press x 15 IC
Seal Jacks x 15 IC
Snookis x 15 IC
Moroccan Night Clubs x 15 IC
Reverse LBACs x 15 IC
LBACs x 15 IC
Mountain Climbers x 15 IC
Slow Squats x 15 IC
Bulgarians x 10 each leg IC
Skater Jumps x 10 each leg OYO
The Thang
Everyone grab a medium sized rock and head down to the playground
If you finish early, knock out pullups – bounce in place while you recover
Once another Pax finishes too, assisted once warranted
Rock Curls x 50 ea
Bear crawl hill, mosey back down
Split Leg Lunges on tables (25 each leg)
Mosey around playground & picnic area
Dips x 50
Bear Crawl hill, mosey back
Rock Rows x 50 ea
Mosey playground & picnic
Squats x 50
Swing Curls x 50 ea
Bernie hill, mosey back
Swing Rows x 50 ea
Bear Crawl hill, mosey down
21 Riley Howell Burpees OYO
Stretching cool down
COT
Patience, understanding, compassion ——–> Your attitude towards others
Moleskin
Pretty neat having Skitch & Hobo’s father there. With Sunburn and Ironbutt also present, 3 families of multi-generation F3ers were present (tho not all generations)
News
No news is good news!