One of My Last Q’s

  • Workout Date - 03/13/2020
  • Q In Charge - Spackler
  • The PAX - Amoeba, Anchor Down, Generic, Percy, Soda, Wilbur
  • AO - Dog Pound

Warm Up:
SSH x 15 IC
Dancing Bears x 10 IC
Squats x 15 IC
Morocan Night Clubs x 10 IC

Music Time:
Playlist: Roxanne. Run in place and drop and do a burpee for every Roxanne. 27 burpees
Bring Sally Up. Squat every time bring sally down. Hold each time until you hear up. 30 reps of paused squats.
In the air tonight. It’s plank time for almost 5 minutes.

The Thang:

Mosey to end of lot for a modified deck of death without cards. Everyone to stay together for this. Starting with 10 since we just warmed up.
10 Burpees – run to middle of parking lot.
10 Big Boy Sit ups and run back
10 Merkins – run to middle again
10 Squats and run back.
Repeat all the way to 1.

Heals to Heaven x 15 IC
Flutters x 20 IC

It is with mixed emotion that I let everyone know I am moving to Tampa, FL. I accepted a position there. And yes, F3 is there. Keep me and family in prayers as we transition.

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