Date: July 7, 2021
AO: South Franklin
QiC: House Arrest
PAX: Import, Tuna, Vespa, Speed Racer, False Arrest, Winger, Stirrups, Green Thumb,
Flix (FNG)
Warm-O-Rama:
GM x3
Overhead Claps x25
Seal Claps x25
BAC 10 IC
BB 10 IC
WMH
Thang
El Mucho Chesto Apocalypse
Regular Merkins 10 down to 1
Diamond Merkins 10 down to 1
Wide Merkins 10 down to 1
Staggered Right 10 down to 6, Staggered Left 5 down to 1
Dora BLIMPS
Burpees x25
Lunges (Jump) x 100
Imperial Walkers x100
Merkins x100
Plank Jacks x100
Squats x100
PAX rotate exercises and sprinting to cone 3 and back.
Dora-Cides
100 Carolina Dry Docks
200 LBC's
300 SSH
While one PAX exercises, the other runs suicides to cone 1 (1 burpee) and back, to cone 2 (2 burpees) and back, and to cone 3 (3 burpees) then rotate.
Time for the F3 Block Brothers
Divide into two groups. Everyone holds plank until each person in the group has carried a block brother to the end of the parking lot, loop the island, and return.
Just enough time for flutter kicks-15 IC
An the block party is over.
Moleskin: Today was my first Q at the new South Franklin AO. I'm excited about the energy from this AO and optimistic about the possibilities we have for growth and for all the ways we can utilize this new space. I'm grateful for our leadership seeking additional ways for F3 Franklin to grow and develop. Welcome FNG Flix. Today was tough, but it only get's better!
House Arrest
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