QIC: Mr. Clean
Date: 07/03/2018
PAX: Ducktales, Geek Squad, Radiohead, and Snowflake
AO: The Huey
Conditions
75 degrees. Damp and humid. Fresh cut grass.
The Disclaimer
This is F3. I am not a professional. You are here own your own volition. Push yourself but don’t hurt yourself. Modify if necessary.
COP
SSH x 20 ICShoulder Circuit – Don’t Drop ArmsBAC x 20 ICReverse x 20 ICMoroccan Night Club x 20 ICCherry Pickers x 20 ICShoulder Press x 20 ICFinkle Swings x 10 OYOPlank X 10 ICMid-Plank x 10 ICLow Plank x 10 IC
The Thang
Mosey to Love Shack Pax would complete 10 reps of each exercise until the song ended and rotate. When ALL rotations were complete YHC had a surprise in store.
The Gettysburg Address
Station #1Dips – Mosey to Agility Ladder – Complete Scissor KicksStation #2Curls – Mosey to Cones – Shuffle Around PerimeterStation #3Bench Press – Mosey to Big Oak – Complete 10 SqautsStation #4Bent Over Rows – Mosey to Cones – Shuffle Aroud PerimeterStation #5Shoulder Press – Mosey to Monument – Complete 10 BBSUs
God Bless the USA
After rotations were complete, the Pax completed one more round of stations. 10 reps, run to flag pole, TOGETHER, and return to the next station. All of this to the tune of God Bless the USAMaryFreddie Mercury’s American HammersFlutter KicksLBCsPlank
Moleskin
Today is an important day in American History as the Battle of Gettysburg officially ended. This battle represents the changing tides that kept our union together. That being said, we must honor our country and the service men and women as often as possible. Christ died to give us freedom from sin, but there are also men and women every day fighting and dying to keep us in a free, united country. Therefore, if you’re reading this then you are doubly blessed! God Bless the USA
News
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Upcoming Qs
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