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Running Man

QIC: Coin Purse
Date: 12/26/2018
PAX: Candu, Ducktales, Fissure, Jabooti, Ohms, Peanuts, Sunshine
AO: Lions Den

Conditions

It was dark with lights provided by the school. Temperature was a little chilly in the 50’s

The Disclaimer

Welcome to F3, my name is Coin Purse. I’m not a professional and you’re here on your own free will. Modify if necessary and we will get you help if you need it.

COP
SSH x20
Flutter Kicks x20
SSH x20
Mountain Climbers x20
SSH x20
LAC x10
Reverse LAC x10
SSH x20

The Thang

Mosey to 4 corners of the AO

1st Stop: 40 ‘Mericans / 10 Squats

2nd Stop: 30 ‘Mericans / 20 Squats

Q got distracted by a beautifully inclined hill and 8 men stopped and did 1 set of suicides to light poles

3rd Stop: 20 ‘Mericans / 30 Squats

4th Stop: 10 ‘Mericans / 40 Squats

Wheel of ‘Mericans up to 3

More suicides in the parking lot
Mosey over to the bleachers at the football field
Box Jumps x30 / Calf Raises x 30
Finished off the workout with a round of Mary

COT
Prayers for Ohm’s and his wife as they are about to have a baby in a couple weeks.

Moleskin
There was lots of running and even more complaining about abs than expected. Q was definitely not prepared for the soreness after.

News
New Year’s Eve convergence at Hill City led by Best in Show. Candu birthday Q tomorrow at Hill city.
 

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Coin Purse – VQ

QIC: Coin Purse
Date: 07/14/2018
PAX: Candu, Leftovers, Free Candy, Sundance, FNG-Care Bear, Fissure, Wort, Geek Squad, Mr. Clean, Whittler, Threeskin
AO: Landfill

Conditions

75 degrees and sunny

The Disclaimer

Welcome to F3, my name is Coin Purse and this is my VQ. I’m not a professional and modify if necessary. If you get hurt, we will bring you back to your car.

COP

-SSH x 15
–Third Grade Exercise x 15
-Mericans x10
-Arm Circles x 10
-Reverse Arm Circles x 10
-Mericans x 10

The Thang

Lightpoles
Mosey over to the first light pole and explain the exercise. At the starting pole, you will do 5 squats and lunge to the next. You will repeat exercise until the last pole before the dog park, resulting in about 70 squats.
11’s on the Hill
Up next is 11’s on the Hill. PAX will run up, do 10 sit-ups and run back. Once they reach the bottom they will do 1 burpee. The numbers will go back and forth until you eventually do 10 burpees and 1 sit-ups.
4 Corners
Then, the men moved over to the top of the hill and went to a station with 4 corners. At the first, you curl a rock 10 times. As you shuffle to the next, you do the overhead arm press 10 times. Then, you’ll do lunges in place 10 times. At the last station, you hold a squat. Repeat the cycle again, but instead karaoke instead of shuffle. Repeat one more with bear crawls and the pain is over.
Cone Game
To have some fun, we decided to play a few rounds of the cone game. Whoever calls the movements for stretches will eventually call “CONE!” and the loser must step back and do 5 lunges.
After a long workout, everyone gathered in a circle and played a round of Mary to stretch it out and relax.

COT

If it wasn’t for F3, I have no idea if I would’ve found the motivation to get out of the house before shipping off to basic training. As I leave, I want to send a huge thank you to everyone for all of the support and leadership that I’ve had the opportunity to be a part of.