July 20, 2020

Quad city 7-20-2020

THE SCENE:

Beautiful park! Humid and in clear.

F3 WELCOME & DISCLAIMER:

Done. Mission statement covered by Slater and the F3 credo was covered by Speaker.

WARM-O-RAMA:
SSH-20 IC, Merkins-15 IC, Daisey Pickers-10, mosey to the top of the hill and back.

THA-THANG:
SIMPL Work for 3 rounds

  • SSH-15
  • Imperial Walkers-15
  • Merkins-15
  • Pickle Pounders-15
  • Lunges-15
  • Run to the top of the hill and back, hold plank and wait for instructions
  • Rinse and repeat above for 3 total rounds

6 count Burpees-10, then mosey to parking lot.

PAX lined up on white parking lines for ascending lunge walk squats. Transportation between lines is lunge walk. Line 1 = 1 Squat, line 2 = 2 Squats, line 3 = 3 Squats. Follow this pattern to 7 and back down to 1.

Mosey to curb in parking lot for Merkin work.

PAX lined up along curb in high plank for Merkins-10, High Plank, Derkins-10

Burpees-10

11’s in the parking lot

Mountain Climbers and Jump Squats

 

 

 

MARY:
Boat hold or something that sounded similar? This was led by Speaker!

COUNT-OFF & NAME-O-RAMA:
(1 FNG Stroker), 19 PAX

CIRCLE OF TRUST/BOM:
Discomfort is described as something that can make a person physically uncomfortable. I’ve noticed that when we’re not comfortable, we will go to great lengths to find comfort ASAP. For the most park, we all live a very comfortable life and aren’t challenged often enough. Find an area in your life that makes you a little uncomfortable and push back at it. It will make you stronger no doubt! God Bless.

MOLESKIN:

Quad City is going to be one of the best AO’s. Slater is the right man for the job!

QIC:
Nature Boy
Workout Date:
04-20-2020