Q: Z-Pack
PAX: FixerUpper
FNGs: None
COUNT: 2
WARMUP:
SSH IC
Abe Vigoda
Cherry Pickers IC
Flamingos – Quad Stretch
Michael Phelps
Little This and That, These and Those – Tricep & Should Stretch
Baby Arm Circles IC
Tempo Merkins IC
Tempo Squats IC
Run a lap at the park
THE THANG:
Four stations on the park track. Perform the reps of each exercise alternating between them for 3 min. Then mosey to next station. After finishing a lap, repeat – AMRAP.
1. 10 Step Ups, each leg
10 Burpees
2. 10 Pull ups
10 Burpees
3. 10 Bonnie Blairs
10 Burpees
4. 15 Decline Merkins
10 Burpees
MARY:
no
ANNOUNCEMENTS:
COT: Romans 12:10 “Love one another with brotherly affection. Outdo one another in showing honor.”
I’m thankful for F3 and I want to honor the men who show up, Q, and lead. I appreciate FixerUpper, Lizzy, and Wedding Singer among others for their efforts at F3. Fixer does a lot with Qing and planning as he leads The Quacken AO. Wedding Singer did an awesome job leading the convergence with Drive-thru (Mikel Towe) and I appreciate his participation at Quacken. Lizzy is faithful to post, share a word, and step-up in any way that is needed. I encourage all the guys to take an opportunity to honor someone in their life.