Category: Quacken

THE SCENE: Humid and Mostly Cloudy, 73°F, Feels like 75°F, Humidity 100%, Wind 0mph from SSE – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• SSH 20x IC
• Tempo Squats 15x IC
• Imperial Walkers 20x IC
• LBAC 10x Forwards & Backwards IC
• Little of This and That

THA-THANG:

• Mosey around the park, stop at the cement pad
  • Station 1 – Cement Pad
    • 75x Mountain Climbers 4ct
    • 75x Squats
  • Mosey around to the opposite side of the park
  • Station 2 – Building driveway
    • 75x Flutter Kicks 4ct
    • 75x Overhead Claps
  • Repeat Mosey to Station 1, Exercise, Station 2, Exercise until Q calls it

MARY:

Finished off with Diamond BBS.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Hesitation is the enemy. Overcome, get moving, get after it.
MOLESKIN:

ANNOUNCEMENTS:

THE SCENE: 73 and humid as heck
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25

BAC x15 ea

Little bit o’ this, little bit o’ that

Cherry Pickers x10

Tempo Squats x10
THA-THANG:
Mosey to the Gresham Stairs for some Panda Express.

Modified 11s.

• 1 Captain Thor at the bottom
  • Repeat until you hit 5 reps, then work your way back down the ladder. 1234554321
• 10 Burpees halfway up the path

MARY:
Mosey to the middle pavilion near the AO

30x dips

30x OHC 4CT

30x Decline Merkins

Mosey to AO for some Flutters for the final minute
COUNT-OFF & NAME-O-RAMA
Herbie, Filter
CIRCLE OF TRUST/BOM:
BELLS from Joan Cronan. Do these every day.

Bible – start your day with the Bible or a devotional

Exercise – do something physical every day

Letter – handwritten to someone you care about to encourage them.

Learn something new – challenge yourself to always be learning.

Special project – at home, work, life. Whether it’s making the bed, cleaning out an old junk drawer, or something bigger – do one of these daily.
MOLESKIN:
Prayers for family, Wilson traveling, and job searches
ANNOUNCEMENTS:
N/a