Being Voluntold

QIC: Lombardi

PAX: Sawed Off, Ballcock, Toothless, Cable Guy (respect), Jethro

Conditions: Dark and humid followed by daylight and sweat.

Disclaimer: I am not a trained professional. I have no knowledge of any injuries or your fitness level. It is your responsibility to be safe and modify exercises if you need to. The most important thing is that you don’t get hurt.

Warm-up

Daft punk (around the world lunge) 10x

Air press 20x IC

Burpee 10x OYO

Elf on the shelf 10x IC R&L

ATMs – 15 alternating shoulder taps IC, 10 tempo merkins, 10 fast merkins OYO

Randys (A Christmas story) 20x IC

Suzanne Somers 20x Tempo

PAX mosey to the coupon pile by the pool for.

The THANG: After each, 1 lap around bus loop.

Lunge 100x 1=1 (while holding coupon)

Overhead block press 50x

Manmaker merkin 30x

Bicep block curl 100x

Alabama ass kickers 50x ea side

Red bull Smurf jack IC 50x follow w/10 count

Dips 100x

Inchworm shoulder tap 30x

Mosey back to AO for 10 seconds of Mary Flutters 10x IC

DONE!

Announcements:

We are all in this together, lean on your fellow PAX for support in your life, silence is not always golden, sometimes we need to have someone to talk to.

YHC was scheduled for a Rugged Maniac OCR OCT 3 that is now a virtual. Planning on doing my virtual F3 style with some different obstacles in mind on the 3rd. 5k 20ish obstacles, FiA and 2.0 friendly.

Prayers: Jethro’s Mom Juanita, diagnosed with breast cancer

Unspoken

Moleskin:

-The 1st exercise in the warm up was a train wreck, YHC forgot how to count past 4.

– Lunges we’re not supposed to be with blocks but Sawed off asks/mentions, aren’t we using the blocks? Sounds good to YHC!

– Red bull Smurf jacks 50x IC really gets the HR up!!

– All exercises were crowd pleasers.

– This was a fun workout to put together, take your F3 name, visit the Exicon and see what you come up with.

– Anyone figure out what the warmup was based on??

It was a pleasure to lead, let’s keep the Saturday participation climbing. Great work by all PAX today.

Lombardi

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