AO: Vineyard

When: 11/01/2021

PAX:

Number of Pax: 5

Pax Names: Driftwood, Honeypot, Mouth-2-Mouth, Nesquik, Trill,

Number of FNGS: 0

FNG Names:

QIC: Nesquik


What a glorious morning.  It was 44 degrees and the first day of November.  There were 5 of us that moseyed around the parking lot and then stopped in front of the marching band banners for the usual warm-o-rama: side straddle hops, imperial walkers, weed pickers, sun gods and Michael Phelps.

The Thang!

We each grabbed a cinder block, M2M grabbed the mac-daddy cb and put us all to shame.  The below work out was done in sets of 15 reps and we ran to the middle light post in between for our rest period.  With each new exercise we increased the number of sets by one until we got to the end and then we decreased.

B – Burpees (2 sets of 15)

L – Leg Lifts holding the cinder block over your chest (3 sets of 15)

O – Overhead Press with the cinder block (4 sets of 15)

C – Curls with the cinder block (5 sets of 15)

S -Squats with the cinder block (6 sets of 15)

Then we did exercises at the Q’s discretion.  Next was LBCs (5 sets of 15)

After those 5 sets we ran across the parking lot and did Donkey Kicks on the wall (2 sets of 15).  Then time ran out.

COT

We prayed for those in F3 that are recovering from illnesses, my dad and promoted the 2nd F on 11/8.

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F3 Cherokee