SNucky

Q for 7/7/22 at The Buck

Pax:  Cable Guy (r), Sawed Off, Buckeye, Ballcock, and Ambien (QIC)

Conditions:  79 degrees, 88% humidity, warm and muggy

F3 Mission statement:  Our mission is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. 

Warmup

  25 SSH

  1 burpee

  10 TTT

  2 burpees

  15 Imperial Walkers

  3 burpees

  15 Arm Circles forward

  15 Arm Circles backward

  4 burpees

   15 Hillbillies

   5 burpees (15)

Mosey around parking lot next to flag. Stop at each of the 4 corners for 5 burpees (20).

Mosey to circle in front of high school.  Do the following around the circle:

 10 yard bear crawl

 20 squats

 10 yard bear crawl

 20 merkins

 10 yard bear crawl

 20 overhead presses

 10 yard bear crawl

 20 flutters IC

 10 yard bear crawl

 20 mountain climbers

 10 yard bear crawl

Mosey to Lowcountry Community church parking lot for the Thang.

Pax will run around parking lot rectangle.  Each corner, do 5 burpees; at the mid point of the long sides of rectangle (at entry to parking lot), do 10 V-Ups.

Rinse and repeat for a total of 3 circuits. (60)

Mosey back to circle in front of high school.  Do the following around the circle again:

 10 yard bear crawl

 20 squats

 10 yard bear crawl

 20 merkins

 10 yard bear crawl

 20 overhead presses

 10 yard bear crawl

 20 flutters IC

 10 yard bear crawl

 20 mountain climbers

 10 yard bear crawl

Short mosey to flag for MOM:

 5 Burpees

 30 seconds of Superman

 30 seconds of Spiderman

 30 seconds of Iron Man


Done. 

Moleskin:

  • Today we got in 100 sneaky burpees and the workout was pretty sucky, hence the title “Snucky”.
  • Lots of sweat out there.  Remember to hydrate this time of year!
  • Even though it’s hot and sucky outside, we need to embrace the suck because it makes us better.

Announcements:

Prayers:  Pax not present, injuries, unspoken.

Always a pleasure to lead.

Ambien, zzzzz.

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