Lowcountry turns 6!

QIC: McFlurry

Date: 5/2/2021

PAX: Buckeye, Cockaboose, Cable Guy(respect) Squealer, Gambit, Saw’d off, GATA, Peanut, Swanson, Cowbell and McFlurry – QIC

CONDITIONS: 73 degrees, soupy!

DISCLAIMER: Not a trained professional, push yourself, push the man next to you, modify where necessary. Don’t get hurt.

WARM UP

Side Straddle Hop x 25

Imperial Walkers x 20

11 x Forward Arm Circles, hold, 10 x Backwards Arm Circles

TTT x 15 IC

Mosey to Bus loop

The THANG:

Cinder BOMBS

20 Reps Bicep Curls, Over-head press, Merkin on the block, Bell(Kettle) Swings, Side to shoulder Crossbody Lifts
Lunge walk across the road forward then backwards back to starting side between every exercise

15 Reps Bicep Curls, Over-head press, Merkin on the block, Bell(Kettle) Swings, Side to shoulder Crossbody Lifts
Lunge walk across the road forward then backwards back to starting side between every exercise

Mosey around bus loop

10 Reps Bicep Curls, Over-head press, Merkin on the block, Bell(Kettle) Swings, Side to shoulder Crossbody Lifts
Lunge walk across the road forward then backwards back to starting side between every exercise

5 Reps Bicep Curls, Over-head press, Merkin on the block, Bell(Kettle) Swings, Side to shoulder Crossbody Lifts
Lunge walk across the road forward then backwards back to starting side between every exercise

Quarter Pounder

Line up along start line. Sprint to the 1st cone and Do 25 V-up,
Run backwards to start line and Sprint to the 2nd cone and do 50 squats,
Backwards to start line, sprint to the 3rd cone and do 75 Mountain Climbers per leg,
Run backwards to the start line and sprint to the 4th cone and do 100 SSH total.

Rinse and repeat for a Double Quarter Pounder.

Line up along start line. Sprint to the 1st cone and Do 25 V-up,
Run backwards to start line and Sprint to the 2nd cone and do 50 LBC’s

Time’s up, no time for Mary!

Announcements:

Yesterday marked 6 years of F3 Lowcountry!

Prayer Requests:

Unspoken and for all.

Thanks for the opportunity, pleasure leading this morning!

McFlurry – ba da ba ba ba

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