- QIC: Fogerty
- When: 09/20/2018
- Pax: Anchor Man, Assassin, Barney Fife, Barry Manilow, Beacon, Boogie Down, Change Order, Chicken Hawk, Culture Club, Curious George, Deacon, Dungaree, Fogerty, Gopher, HeeHaw, Manziel, Rameses, Short Sale, Stallion, Twister, Uncle Cracker
- Posted In: Footloose
Partner UP! Iron Sharpens Iron
Amazing weather morning for a F3 gathering …
Weather was perfect, humidity was bearable and the Pax showed up eager to get better. No FNG’s disclaimer completed :
Mosey for warmup :
Circle up for the following IC:
Side straddle Hop 15x
Imperial Walkers 10x
Mtn Climbers 10x
LBC’s 10x
Hillbillie Walkers 10x
Moroccan Nightclub 15x
Merkins 10x
Plank Jack 10x
Windmills 10x
2 Burpees (OYO) closed us out
Mosey :
Explained Theme and Goals for the workout :
GET in the Game: “look for opportunities that are presented!
Specifically, the people you intersect within your life…..”
Partner up! Accountability and Opportunity to GET Better.
Proverbs 27:17. As Iron sharpens Iron, so a Friend sharpens a Friend.
Explained to PAX I joined F3 in September 2015 : My fitness, spiritual and fellowship commitments are so much stronger over the past 3 years than in my previous 40 years on this earth, I am blessed !
The THANG: Partner up!
10x reps : 2 sets
Partner Derkins :
Partner 1 planks : Partner 2 Derkins
Partner Leg Raises ( Iron Crosses)
Partner 1 Assists / counts
Partner 2 : ( on six) raises legs to touch hands of partner one :
Jog to other side of parking lot :
10 partner merkins : hand slap Merkins
Jog back to start : Partner 2 completes reps and sets
Mosey for Round 2 and 3 :
Round 2 : Partner up! Combined total
100 Merkins :
Rotate every (20) : Partner 2 planks
200 Flutter Kicks :
Rotate every (25) Partner: Al Gore
300 Squats:
Rotate every (30) Partner : Plank
Round 3 : line up on the curb (plenty of room located for all 21 pax…
Toe Taps : while each pax jumps out of line for 2 burps ( start at one end and move to other : modified for each end to start and meet in the middle)
Once completed : Circle up
Body destroyer : while 2 pax met in middle of circle for 2 burpees.
Finished with round of Mary :
COT : 21 Pax : Announcements/Prayers for Hurricane Florence recovery and First Responders along with all volunteers heading over the coast to assist with recovery.
Very Blessed for the Opportunity to Q
Thank you to Beacon!!!
Fogerty