Chow-diac

1. Intro: modified cardiac w more exercises

 

Conditions: 60 Nice and cool

 

 

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: TTT 10 ic, Don q 10 ic, imp Walker 10 ic, runners stretch both legs

 

The Thang:

Cardiac modified :

5 burpies, 10 squat thrusts, 15 hand release merkins, 20 crunchy frogs, 25 Freddie Mercury- 2 cadence

Then run cardiac loop

Then 5 squat to OHP w block, 10 TRI ext w block, 15 cftg, 20 lunges w block, 25 upright rows w block

Run loop, repeat until time expired

 

6 Minutes of Mary: plenty of abs in thang

 

Numberama: 5

 

Namearama:

Easy in, fish, swampfox, old D, Qic

 

Announcements:

Anniversary convergence and party 1/8/22

Pledge of Allegiance:

Aye

BOM: (Prayer)

Led by Qic

 

Devo: love your neighbor as yourself and be your brothers keeper!  Love the ones that you don’t know well, or that might rub you the wrong way!  Invite them to F3

Led by Qic

 

Moleskin:

This is the Qs chance to talk about the workout