QIC: The Count (Respect Respect)
Date: 07/08/2020
PAX: Bernie, Cataract (Respect), El Chapo (Respect), Escobar, Jail Bait, Mayhem (Respect), Mugshot, Roll Back, Toe Tag
AO: HackSaw
Conditions
74 Degrees and Humid
COP
Thanks to Mayhem for running the PAX from starting point back to Memorial Park where I had set up Social Distancing Stations!!!
The Thang
High Intensity w/coupons
Concept is easy, the execution can be breathtaking (literally). 10 Exercises per round, 20 Reps per exercise. Run a lap after each round of about 1/4 mile. Rinse and Repeat as many rounds as you can accomplish in 40 minutes. (C) means use coupon.
Burpees – Curls (C) – Imperial Walkers – Tricep Ext (C) – Plank Jacks – Squats (C) – Mountain Climbers – Lunges (C) – SSH – Flutter Kicks (C)
10 Total PAX completed – 886 Burpees and 7, 860 total reps. Also, in all completed 8.75 Miles running around park! Not bad with 3 Respects and 1 Respect Respect!
COT
After countarama and namarama, I spoke about unplugging from all the reports that are out there. Take the time to see for yourself what’s going on in our own community. Be a role model by showing good Character and Ethics. Pay it forward by helping someone less fortunate then you.
Prayer and Praise Requests for our F3 Brothers.
Moleskin
Very little to report…Well except that prior to F3, Mugshot and TheCount rucked and we Zigged when we should have Zagged and Mayhem came to the rescue to pick us up so we wouldn’t be late to set up…The good news is we still got 5.1 miles in before being saved! Appreciate Mayhem not beating me up about my propensity to get lost!!