• When: 2022-05-03
  • QIC: Bing
  • The PAX: Lego, Brick, Soaker, Cheers, Cow Bell, Good Hands, Dookie, Dunphy (R), Swanson, Ram Rod, Danish (FNG), Bing


Remind Me How This Works

12 PAX posted at Shawshank this morning.  11 to help YHC remember how to Q a workout and 1 Lego who was running like a million miles to train for a CSAUP event.

Conditions: 67 deg F and clear, about as good as it gets

FNGs, Disclaimer, Prayer

The Thang:

Mosey the big loop around the soccer fields and circle up:
– SSH X 15 IC
– TTT X 10 IC
– LBAC Forward X 15 IC
– LBAC Backerds X 15 IC

Mosey along the sidewalk the long way to the shelter and partner up:
– Round 1: Partner 1 holds People’s Chair while Partner 2 runs a lap around the first island. Switch.
– Round 2: Partner 1 holds 6 Inches while Partner 2 runs a lap around the first island. Switch.
– Round 3: Partner 1 holds Al Gore while Partner 2 runs a lap around the first island. Switch.
– Round 2: Partner 1 holds Plank while Partner 2 runs a lap around the first island. Switch.

Line up along the sidewalk on your own individual square for Indian Bear Crawl:
– Assume plank position.
– PAX in the rear bear crawls to the front of the line.
– Rinse & repeat until all PAX have bear crawled the line once.

Mosey to the small upper field for BLIMPS:
– Start on the end line, Burpees X 5 OYO
– Run to the opposite end line, Lunges X 10 each leg OYO
– Run to the opposite end line, Imperial Walkers X 15 OYO
– Run to the opposite end line, Merkins X 20 OYO
– Run to the opposite end line, Plank Jacks, X 25 OYO
– Run to the opposite end line, Squats X 30 OYO
– Run to the opposite end line, plank for the 6

 Mosey around the big soccer field and gather round for 4 Corners:
– 1st Corner: Merkins X 10 OYO
– Backward run to 2nd Corner
– 2nd Corner: Flutter Kicks X 20 OYO
– Karaoke to 3rd Corner
– 3rd Corner: Plank Jacks X 30 OYO
– Backwards run to 4th Corner
– 4th Corner: LBCs X 40 OYO
– Karaoke back to start and plank for the 6

Mosey the long way back to the shelter and Recover!

COT

Count-o-rama, Name-o-rama

FNG: Bill Matheny –> From Denmark, SC –> Danish (there was more but we have short attention spans)

Announcements:
– Lexington SAFE Run
– Reaper
– 9/11 Challenge

Prayer Requests:
– Cheers family friend with breast cancer and COVID
– Swanson’s aunt with breast cancer
– Several folks with COVID

BOM, Prayer

Devo (not really a devo): This was my first Q in a really long time. I realized that I was using my grad school obligations as an excuse for not posting at all. Once that was over and I couldn’t use it as an excuse anymore, I came back. When I came back, I realized how much I missed it. For those that have been posting regularly for a long time, F3 can become routine, and eventually we can take it for granted. Please hold me accountable and don’t let me take this for granted.

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