Q: Z-Pack (Brian Brockman)
PAX: Lizzy, Road Block, Tenderfoot, Secret Garden
FNGs: None
COUNT: 5
WARMUP:
SSH IC
Abe Vigodas
Quad Stretch – Flamingo
Merkin Jacks IC
Michael Phelps
Tricep and Shoulder Stretching
Mountain Climbers IC
Mosey lap around the Church
THE THANG: Sweat Around The Clock
PAX starts at center of a clock face. Movements are to 4 spots on the dial – 12 o’clock, 3, 6, and 9. Distance from center to perimeter was about 15 yards.
12 O’clock –
Movement: cmu farmers carry Exercise on perimeter- cmu squat overhead pressure x 15 reps
Exercise back in center- flutter kicks 4ct x 10 reps
3 O’clock –
Movement: broad jump
Ex on perimeter- merkins x 30
Ex back in center- dead bugs 4ct x 10 reps
6 O’clock –
Movement: murder bunnies
Ex on perimeter- cmu squirrels x 15 reps
Ex back in center- heals to heaven x 25 reps
9 O’clock-
Movement: bear crawl
Ex on perimeter- man makers x 15 reps
Ex back in center- big boys x 25 reps
After completing “an hour on the clock” jog a lap and repeat another “hour” until time is up.
MARY: none
ANNOUNCEMENTS: F2 opportunity with Asylum guys.
Go Ruck quarterly ruck assessment is the first Saturday in August.
COT: Encourage and Honor people in your life. Romans 12:10 “Love one another with brotherly affection. Outdo one another in showing honor.”
It is good to encourage and honor one another. It is good to do this in the different areas of our lives – at church, at home, at work, and here with our F3 brothers.
I will now take this opportunity to encourage you all, the Quacken PAX. From my experience since the beginning of the year, F3 is a good thing. I’d wager it’s been a good thing in your life as well, and so I encourage you that you are doing well by coming out and making your attendance regular. I’m thankful for the PAX in general accountability that I receive from the group. Knowing that somebody is going to be here every Monday and Wednesday leading a workout makes all the difference. My health and fitness have improved. I’m thankful to the PAX for the new friendships that I’ve made, and how we’re able to share our lives with each other especially with conversations during the Friday ruck. And, I’m thankful for the thoughtful, helpful words that the Q’s from the PAX share. I thank you all in the positive difference you make by showing up and being part of this F3 thing.
Specifically I want to honor Lizzy, Fixer Upper, and Wedding Singer. Here at the Quacken AO they Q frequently. Fixer Upper is QIC of Quacken AM and Lizzy is in over Quaken PM. It takes time and effort to lead these things and I’m thankful that they are doing it. As you probably know Q-ing a work out means planning, which that takes time and thought. Wedding singer Qs AM and PM workouts at the Quaken all-the-time. Its evident by his creative, fun Q’s that he is putting in work. He is investing in us and I am thankful for it.
That’s my word take opportunities to encourage and honor folks in your lives.