10 June 2020
Q – Pinocchio
PAX – Chew Toy, Almanac, Countdown
Mission
Core Principles
Disclaimer
Warmup
- 25x 4-count SSH
- 12x 2-count Apolo Ohnos
- 10x 2-count Windmills
- 10x 4-count arm circles, forward & back
- 10x 4-count windmills
Mosey around the parking lot (approx. ¼ mile)
The Thang:
The Q’s M gave him the Official F3 Workout Deck, which he inflicted on the Pax. Thus we did two sets:
First Set: 90 seconds of work, 45 seconds of jogging. 5 cards: 300 meter Shuttle Run, 50 meter Karoake, Mountain Climber, Plank Jacks.
Second set: 60 seconds of work, 30 seconds of bear crawl. 10 cards: 1Bulgarian Split Squats, Squats, Diamond Merkins, Jumping Lunges, Merkins, Hand Clap Merkins, Hand-Release Merkins, Carolina Dry Docks, Alternating Side Squats, Standing Lunges.
Finished with 6MOM. The cards gave us 12 WWII Situps, 100 Flutterkicks, 13 High, Slow Flutterkicks, & 25 Shoulder Taps.
NOR
COR
COT
- Closed with a prayer, especially for our special intentions, & asking the SkyQ to help us all trust fully in Him.
F3 The Capital 