QIC: Free Time

Date: 10/03/2019

PAX: Milkman, Ducktales, Fissure, Couch Potato, Truck Yeah, The Count, Magnum, Hasbro, U-Turn, FNG – Lloyd (Laxative Lloyd)

AO: Huey


Positively hot with a side of nervous pit humidity.


Arm Stretching during disclaimer

SSH x20 IC

Forward Fold x10 IC

Windmill x15 IC

Squats x20 IC

Finkle Swings left/right x10 partner OYO

Baby arm Circles x10 IC

Reverse arm Circle x10 IC

Smurf Jacks x15 IC

Mountain Climbers x15 IC


1 lap around track (1 lap = 200 ft of sidestepping SSH half right/left, Bear Crawl 30ft, 200 ft Sprint). 10 burpees, 10 Squats, 10 Merkins, and then 10 Big Boy SitUps. Lap around track. Then 9, 9, 9, 9 of same. Count down to 1. Hold Al Gore for Pax to start next set together.


American Hammer x10 IC

Flutter Kicks x10 IC

Heel Touches x10 IC

LBC’s x10 IC

Freddie Mercury x10 IC

Pickle Pointer x10 IC


Start your day of with a good thought for the day. While reading a quote for my children, “Learn as much as you can while you are young, since life becomes to busy later”, made me think of F3 this week. By giving my kids a positive start to the day, i am hoping to instill good habits for the rest of their lives. As you know, life gets very hectic just like this week when I was preparing the Q the night before my VQ. I feel F3 brings this same positivity to our days with our Fellowship and COT’s, giving us the fuel to start our day with the right mindset.


The Count brought up another good point about being positive. “If you say 1 thing negative about someone, turn around and say 3 things that are positive about that person.”

P.S. Can’t wait for Hasbro VQ. Next up is U-Turn VQ!!!