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Fly-By Presidential Workout

QIC:  Fly-By

Date: 02/15/2020

PAX: FNG-Dinghy, FNG-Ole Mess, Chum, Nemo, Rocket Man, Back Pew, Skitch, Iron Butt (Respect x2), Pink Panther (Respect), Geek Squad, Moneyball, Vsquared, Prosciutto, Fissure, Candu

AO: Landfill

Conditions

25 degrees and clear (beautiful sunrise)

COP

One minute deep squat, 20 leg swings, Abe Vigodas, SSH, little baby arm circles, Moroccon night clubs, 20 merkins, Imperial Walkers, LBCs, Freddie Mercuries

The Thang

Native American Presidential Run: “Indian Sprints” for approximately half mile. Each sprinter was required to yell out the name of a U.S. President.

Fight Gone Bad with Presidential Trivia. One minute max on merkins, sit ups, push press (with rock), squat, and step ups followed by one minute rest. Three rounds. Presidential trivia during the one-minute break between the three rounds.

Thomas Jefferson 10: 10 merkins followed by ascending a hill (10 rounds). Hill ascent consisted of 3 sprints, 3 Bernie Sanders, 3 bear crawls, and 1 lunge. At the top of each ascent, we shared one of Thomas Jefferson’s 10 rules of life.

COT

We welcomed two FNG’s: Dinghy and Ole Mess, and recognized several prayer requests.

Moleskin

We learned many fun facts about Presidents while fighting off the wolves. Friendly puppies Ally and Ellie had big fun two.

News

Remember the Muff workout next week.

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    Fly-By VQ Landfill, 12/28

    QIC:  Fly-By

    Date: 12/28/2019

    PAX: Fissure, Hop-a-Long, Skitch, Uncle Fester, Money Ball, Carmen San Diego (Cherokee), Hasbro, Peanuts, Bumblebee

    AO: Landfill

    Conditions

    53 degrees and overcast

    COP

    One minute deep squat, 20 leg swings, Abe Vigodas, SSH, little baby arm circles, Moroccon night clubs, mountain climbers, American hammers, flutters, Freddie Mercuries, plank, 20 shoulder touches

    The Thang

    Ren. Park: Exercises around a soccer field – first round: 15 merkins on each corner, run to each corner on the long ends, do carryovers on the first short end, and broad jump burpees on the second short end. Second round: same thing except 10 merkins on the corners and add two steps between the burpees on the broad jump burpees.

    Tunnel of Love: Plank line with army crawl underneath.

    Fun with Rocks: flutters while doing rock presses in cadence; then first two-man team workout: complete 100 thrusters with the rock – one partner planks while the other does thrusters – switch as desired; second two-man team workout: complete 100 LBCs – one partner hold rock overhead while the other does LBCs – switch as desired

    Sermon on the Mount: Up the large hill three times: first run, second Bernie Sanders, third bear crawl. Start each time with 10 merkins at the bottom. Recover at the top each time with a reading from the Sermon on the Mount.

    COT

    We talked about the reference in the Sermon on the Mount to taking the “narrow gate.” Life can be much more enriching and beautiful by taking the narrow gate through taking on challenges and confronting fears. Everyone at the workout is taking the narrow gate by challenging himself at the F3 workout. It is life-enriching!

    Moleskin

    We fought off the wolves over and over again. We reached and went past the 40% threshold over and over again.

    News

    Remember the January 13 party that Money Ball described.

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