40 side- the Den-11/22 b day Q

Intro: QICs 40th bday q

Conditions: 45 or so

FNGs: none

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:
Runners stretch 20 sec ea side, 10 TTT ic, 10, Don quixote ic, 40 ssh ic

The Thang:
40 theme w back and forth 40 yd dash

40 merkins, 40 yd dash 40 squats w block, 40 dash repeat

40 WW1, 40 dash, 40 cftg, 40 y dash

40 iron crosses , 40 dash, 40 ohp, 40 dash, 40 lunges, 40 dash, 40 skull crushers,  40 dash, 40 flutter kicks, 40 dash, 40 rows 40 dash, 40 calf raises, 40 dash, 40 Carolina dry docks

6 Minutes of Mary: 

Plenty of abs in thang

Numberama:
3

Namearama:
Oops, Mr. Pheeny, qic

Announcements:
Thx giving convergence

Pledge of Allegiance: AYE!

BOM: (Prayer)
Led by Qic

 

Devo: discussion of your WHY, and why everyone needs one, more than just your family, but a why that can carry you through your lowest moments in life!  We need each other for that, too!