AO: UNDERGROUND
QiC: Flo
Date: 01/23/2024
Title: Flo’s Underground VQ
Number of HIMs: 11
9.5, Betty Crocker, Bogey, Cheddar Biscuit, Fro-Zone, Gumbo, Honker, Joanna, Swashbuckler, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Lots of pax did burpees, some did not. Honker did A LOT
Plank
Cobra
Downward dog
Worlds greatest stretch(but we left out the good parts-elbow to ground and Jenner’s)
Hamstring stretch
TTT
Flamingos
Don Quixotes
Arm circles(each direction)
Overhead claps(Don Kings I believe)
Imperial walkers
Tha Thang:
1st Set
10 thrusters
Run to tree of life
10 no cheat merkins(HR merkin w/ shoulder taps)
Run back
Continue and reduce by 1 rep each time until you get to 0
2nd Set
10 step ups(each leg)
10 spartan burpees
Continue alternating, reducing by 1 rep until 0
3rd Set
10 curl presses w/ sandbag
10 jungle boy squats
Continue alternating, reducing by 1 rep until 0
We only got through about 2 rounds of the 3rd Set before we ran out of time.
COT:
COR
NOR
Pledge
Prayers for clear margins as Sweet n Low and Quikrete get melanoma spots removed, the Harrison Family, and all those unspoken prayer requests. Pray that we all be a light to someone else this week, that we continue to push as leaders, and that we continue to find men in need of what F3 has done for all of us. Praises for our health, freedom, abilities, and this group of men. Let us never take any of it for granted.