• When: 6/25/15
  • QIC: Weekend Special and Netflix
  • The PAX: Blindside, Misty, Clippers, Khakis, House, Spackle, Ranger, Crapper, Floppy Disk, Stucco, Cream Cheese, Itchy, Shake and Bake, Bulldog, Good Hands, Closer, Rebar, Rooney, Tri Delta, Sink Hole, Whisper, Pick Up, Yippi, Goofy, FNG-Chedda, Netflix, Weekend Special


A Well Balanced Anniversary Beatdown

The QICs set out to celebrate their one year anniversary with F3 by giving the PAX a good, well rounded beatdown. Netflix wanted to focus on the arms and shoulders while Weekend Special would bring the pain to the abs and legs.  Mix in some 100 yard sprints in between and the QICs felt their mission was accomplished. Thank you again to all of F3 nation and what it’s meant to us in this past year. We look forward to continuing to grow and get better and seeing what the future holds.

Weather-75 and humid

Disclaimer and Prayer

Mosey to practice field for COP

Imperial Walkers – 25 IC

TTT – 25 IC

Windmill – 25 IC

Little arm circles – 20 each way

Tank Busters – 25 IC

Mosey to brick pile, grab 2 bricks, line up at goaline

Curls  – 40 IC

100 yd sprint

Flutter Kicks – 40 IC

100 yd sprint

Side raises – 30 IC

100 yd sprint

LBCs – 30 IC

100 yd sprint

Tricep ext – 30 IC

100 yd sprint

Iron cross – 40 IC

100 yd sprint

Shoulder press – 30 IC

100 yd sprint

Toe touches – 25 IC

100 yd sprint

Calf raises w/bricks -40 IC

100 yd sprint

Cross crunches -25 IC

100 yd sprint

Overhead claps w/bricks – 25 IC

100 yd sprint

Running man – 25 IC

100 yd sprint

Curl, side raise, tricep ext, shoulder press combo – 20 IC

Iron cross – 30 IC

Announcements

Sweet Baby O

Stomp the Swamp

Thirsty Thursday

Lake Murray Dam Run

Prayer Requests

Walker

Soldier who committed suicide

 

 

 

 

 

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