45th B-Day Q

Date: 2026-09-30
AO: The Patriot
Q: Piano Man ,
PAX: Big Short, Waterboy, Jones, Smokey, Craigs List, Piano Man, Strange Brew, Moderator, Wedding Singer, Malpractice FNGs: None
COUNT: 10
WARMUP: SSH (IC), Imperial Walkers (IC), Hillbilly (IC), Little Bitty Arm Circles (IC), Moroccan Night Clubs (IC), Cherry Twist (IC), Willie Mays Hays (IC), Down Dog, WGS, CK THE THANG:
– Mosey to Amphitheater and REPEAT:
– 25 derkins
– 20 step ups (IC)
– 25 dips
– 10 box jumps
– 10 Bulgarian split squats (each leg)
– Count off by 2s
– Team 1 stays in amphitheater and does exercises on repeat
– 45 flutter kicks (IC)
– 45 shoulder taps (IC)
– 45 American hammers (IC)
– Team 2 is the timer, running to the bottom of 30th St Hill where they do 5 burpees and then run up the hill and back to the amphitheater – REPEAT as time allows
– Mosey to back Football Field
– Fellowship lap on track
MARY: 5 supermans (hold for 5 seconds), 10 dirty dogs each leg, 10 donkey kicks each leg, static stretching ANNOUNCEMENTS: The Grunt; Old Rag Hike
COT: This is my second birthday Q and I’ve been reflecting on how much F3 has had a positive impact on my life this past year. The opportunity to get up early and do hard things with a likeminded group of men has built my confidence as has the opportunity to practice leadership. I’m grateful for the time spent with all of you.