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