VQ and Flapjacks

QIC:  Toe Jelly

Date: 08/28/2020

PAX: Slim Shady, Menudo, Rollback, El Chapo, Fiddy Cent, MaYhem, Ramrod, Toe Tag, Escobar, Crash Cart, Bernie, FNG-Snow Flake, Snow Patrol, Mr. May, Furley, Coldplay, Sousa

AO: Hacksaw


Lower 70s and high humidity!


Mosey to flags
SSH IC x20
Forward Fold IC x15
Windmill IC x15
Cherry Pickers IC x15
Seal Claps IC x15
Imperial Walkers IC x15
Mountain Climbers IC x15
SSH IC x25 (1-5 loud, 6-21 silent, penalty if everyone doesn’t stop together)
Penalty Burpees OYO 10

The Thang

Mosey to grab a coupon each

The Benjamins

  • OYO 25 curls, 25 forward lunges; 25 backward lunges, al gore until six is in.
  • OYO 25 overhead press, 25 forward lunges, 25 mountain climbers, 25 backward lunges, 25 kettle bells, al gore until six is in.

Mosey to flags and find a partner

Flora 1-2-1

  • 100 merkins total with feet on coupon. Partner holds plank with feet on coupon. Switch every 10 reps.
  • Flapjacks IC x15
  • 200 LBCs total with coupon high on chest. Partner hold 6” leg raise while holding coupon over chest. Switch every 10 reps.
  • Flapjacks IC x15
  • 100 goblet squats total. Partner holds al gore with coupon. Switch every 10 reps.
  • Flapjacks IC x15


  • Dolly IC x15
  • The Rosalita (High Dolly) IC x15
  • The Dying Cockroach IC x15
  • Flutter Kicks IC x15
  • Heels to Heaven IC x15
  • Heel Taps IC x15


Nourishment vs. starvation. Nourish what you want to grow like how we nourish our muscles, friendship, etc. at F3. Starve what you want to get rid of–bad relationships, addictions, etc. Stop putting more fuel into what you want to get rid of in life.

Read 1 Peter 2:2 in closing: Like newborn infants, long for the pure spiritual milk, that by it you may grow up into salvation.


Apparently flapjacks between the Flora 1-2-1 sets wasn’t really ‘shaking it off’!


Labor Day Convergence, 7 a.m. at Detention in Hixson

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