Date: 12/08/2020
AO: The Ranch
Pax: Dillio, Urkel, Grouper, No-see-um, Belding, Boobie, Khakis, Hitchhiker, Miley, Flat Tire, Big Papi, Anchorman, Waterboy, Vanellope, Smokey
Q: Smokey
0530 hours @ BB Court
Disclaimer
Review 3 Fs of F3
- Fitness
- Fellowship
- Faith
**Mosey to roundabout**
Warm up (All IC / 15 – 4ct)
SSH
Cherry Pickers
Arm circles (10 each direction)
MC
Hello Dolly
**Mosey to Dock**
“The Thang”
1st F: Fitness (7 minute work out)
*30 secs of exercise & 5 secs to switch
SSH
Wall sit squat
Merkins
LBCs
Step ups
Squats
Dips
Plank
High knees
Alternating lunges
Merkin rotations
Side plank (L & R)
**Mosey to roundabout**
2nd F: Fellowship (Two 5 minute rounds)
Find a partner who’s name is closest to yours alphabetically
Penalty for mismatch (add 25)
Announce names
Cannot do the same exercise as partner
With partner 100 of each exercise
Flutter kicks (4ct)
MC (4ct)
SSH (4ct)
Squats
Sit ups
Switch partners and rinse and repeat
**Mosey to BB court**
3rd F: Faith (5 minutes)
“Death by Burpees”
All men were warned, but 15 HIM still braved the 45 degree weather at the Ranch to experience Smokey’s 2nd ever Q. To summarize, it was all good till the “Death by Burpees.” Thank you to all who participated.
COT
Prayers for Cheesehead’s family and their health with the potential Covid-19 exposure.
Reminder that Boobie will be leading a Q at the District tomorrow.
YHC – Smokey