F3 CLOCKWORK

F3 CLOCKWORK

SCREAMING EAGLE Q 5/21/18

QIC: crosswalk

PAX: Hooch, chicken noodle, tiny tank, the Mountie, sunshine, merit badge, foxtrot, tparty, sirmixalot, nomad, Minecraft, R-X, the Hoff

The Thang

Grab coupon (cinder block)

Mosey to Flamers Wall

DORA 123

100 incline burpee wall jumps

200 crunchy frogs

300 incline bridges

*running partner runs with coupon in front of them to sidewalk and back.

Mosey to parking lot

Clockwork Chipper

Work your way around the clock by completing each exercise starting at the 1:00 position. 60 minutes in an hour equals 60 reps of each exercise.

1:00 60 Squats

2:00 60 WWII Sit UPS

3:00 60 merkins

4:00 60 LBCs

5:00 60 calf raises

6:00 60 plank up downs

7:00 60 glute bridges

8:00 60 lateral jumps (2count)

9:00 60 walking lunges

10:00 60 heels to heaven

11:00 60 SSH (4count)

12:00 60 burpees

Drop off coupons at building, mosey back

MARY

25 box cutters

20 American Hammers

COT:

PRAISE GOD for the recovery of tiny tank’s father in-law!

Prayers for nomads girlfriend’s mom.

Get the Q calendar filled up!!

Always an honor to lead

Advertisements

SMACK TALK!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s