I started F3 a little less than 2 months ago after a @PewPew HL down range in Nashville. I knew I couldn’t always be a taker, so I committed to Q pretty shortly but with enough distance to make sure I stuck with it for a while. I hemmed and hawed over various Wienkes but settled in on one that fits my personality…pretty simple, but hopefully effective.
Pax (21) : Drumroll, MudBug, Scuba Steve, Crockpot, Pew Pew, Wildflower, Mamma’s Boy, Amelia, Soccer Mom, Launch Pad (R), Meter Maid, Alexa, Big Bird, Cochran, Bulletin (R), Training Wheels, Cowboy, Viking, Gilligan, Freon, Fungi (VQ)
After welcoming co-worker Pax that made their way to The County for for the first time for my VQ, we moseyed the long way (.5 mile) around campus back by the playground and circled up for some stretching.
Kendra Newmans, Back stretch, chest stretch
Downward Dog, calf stretches, Cobra, Sitting twist
We then went inside the Playground for the cushioned turf since we’ll be leaving the ground some today on our quest for 1000 reps in 30 minutes.
1000 Reps
| Exercise |
| 10 Merkins |
| 10 Alternating Lunges |
| 10 FMJ Burpee |
| 25 Bodyweight Squats |
| 20 Mountain Climbers |
| 10 Merkins |
| 10 Alternating Lunges |
| 10 FMJ Burpee |
| 25 Bodyweight Squats |
| 20 Mountain Climbers |
| 100 Jump Ropes |
| 10 Merkins |
| 10 Alternating Lunges |
| 10 FMJ Burpee |
| 25 Bodyweight Squats |
| 20 Mountain Climbers |
| 10 Merkins |
| 10 Alternating Lunges |
| 10 FMJ Burpee |
| 25 Bodyweight Squats |
| 20 Mountain Climbers |
| 25 Bobby Hurlyes (Jump) |
| 10 Merkins |
| 10 Alternating Lunges |
| 10 FMJ Burpee |
| 25 Bodyweight Squats |
| 20 Mountain Climbers |
| 100 Jump Ropes |
| 25 Big Boy Situps |
| 10 Merkins |
| 25 Bodyweight Squats |
| 100 Jump Ropes |
| 10 Alternating Lunges |
| 10 Merkins |
| 10 Alternating Lunges |
| 10 Merkins |
| 10 Alternating Lunges |
| 25 Bobby Hurlyes (Jump) |
| 10 Merkins |
| 10 Alternating Lunges |
| 25 Big Boy Situps |
| 10 Merkins |
| 10 Alternating Lunges |
| 100 Jump Ropes |
Since our personal AO had been pretty small for last 30 minutes we moseyed over to the parking lot for some running. Starting at one end of the parking lot we did high speed about 80 yards down and moseyed back the following:
Super Marios
Bernie Sanders
Karaoke
Slides
3/4 Sprint
Sprint
Sprint
We then ran out of time and circled up for COT. COR, NOR.
Announcements & Intentions: Growlock, Convergence (10/27) , Ruck (10/19), Big Bird walk for Mrs Abacus.
Prayer – Our Father with a focus on forgiving as we head into the holidays.
Thanks for the opportunity!
-Fungi
F3 Louisville 