- When: 10/03/2022
- QIC: Airbags (R)
- The PAX: Sofa, Terminator, Wasted (R), Full Monty (RR), Rawlings, Deuce, D-Day (R), Saigon Sam (R), Baywatch, Toe Jam and Bloomer.
11 PAX joined QIC on a pleasant Monday morning ready to get after it. We began with the BD with Warmups, which shed light on a flatulence issue that several PAX had and ended with a shirt removal by D-Day!
Warmups (In Cadence)
o Michael Phelps (10)
o Hillbilly (10)
o Rosalita Wips (20) (Legs together at 90°. Cadence count. Out for 1, together for 2, legs down to 6 inches for 3, back to 90° for count)
o Mosey Lap
o T Merkins (20)
o Tempo Squats (20)
o Reverse Crunches (20) (Head & back stay on ground. Bring knees to chest)
o SSH Burpees (5 SSHs, 2 Burpees, In Cadence) Set of 5
• Block Party, 5 Exercises
o Bent Over Row (15)
o Merkins on block (15)
o BBSU’s, with feet squeezing block (15)
o Block Press, while laying on back (15)
o Block Squats (15)
SSH Burpees, 5SSH’s / 2 Burpees (1 set)
Mosey Lap/Native American Run lap/Forward & Backward run lap/Race your partner lap, Mosey lap, Walk lap with block.
o Repeat, removing 1 rep each time until times up
• Mosey back to flag.
• Head count, COT, Announcement & Prayer Requests
• 1. In honor of Heisenberg……..Would the F3 organization be missed in Jax if it ended.
• 2. Read Joye McCrea’s FB post about the passing of Heisenberg………if you passed, would your M say similar words about you? If not, what do you need to do in your marriage and home to be the man she deserves?