- QIC: Fishsticks
- When: 07/17/2017
- Pax: Bones, Crawdaddy, DaVinci, Fish Sticks, Flea, Jekyll, Nasa, Royale, Shark Bait, Tater, Wild Thing, Witch Hunt
- Posted In: Quagmire
Two years ago, Jekyll invited me to WEP for my first workout. I thought I was in pretty good shape, but little did I know what was in store for me. I remember halfway through the workout thinking, this was a bad idea and would anyone notice if I lost my breakfast. Luckily, I kept my stomach in check, but spent the afternoon on the couch recovering. Since this first day, F3 has greatly impacted my life both physically and mentally.
Quagmire workout – 7/17
After the disclaimer, we moseyed to the front of Best Buy for some dynamic stretches:
Butt Kickers
Knees to Chest
Lunges
Soccer stretches
Next, we took a short jog to COP for warm-ups:
SSH, Space Invaders, Imperial Walker, Mountain Climbers, Plank with 6″ hold
Next, we partnered up for a game of catch me if you can. Partner 1 ran around the parking lot while partner 2 jogged around the same route. Once Partner 1 caught up with Partner 2, they each did 5 burpees. Rinse and repeat.
Once complete, we moseyed to the front of Marshalls for wall sits and calf raises.
We finished up the final 15 minutes with some cadence strength training.
First round: Bearcrawl/Merkin 10/5
Second round: Lunge/Squat 10/5
Third round: Backward Bearcrawl/Carolina Dry Docks 10/5
Forth round: Crabwalk/LBC: 10/10
Jailbreak to COT
Announcements:
Children’s Attention Home – Friday 7pm
F3 Dads – 10am at WEP
Read Newsletter
Prayers/ Praises:
Tater – Healing (eye)
Jekyll – Quality time with his 2.0s
Royale – Daughter’s B-day
Witch Hunt – Son starts baseball camp
2 years of #BeastMode