Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Friar Tuck’s VQ at the DITCH

  • When: 20181117
  • QIC: Friar Tuck
  • The PAX: Cheetah, Bedpan, Saget, Redo, Corn Fed, All 9s, Mack, Wee Woo, Snyder, Rubbermaid (FNG), Olaf, Flash


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Intro: Saget oringally had the Q, but Friar Tuck was willing to step up and do his first Q.  This was a tribute for Corn Fed’s birthday coming up.  YHC (Bedpan) does not remember the Q detail for detail.

Conditions: clear skies, a bit chilly, probably around the upper 40s

Shortcake Special (Before the BC): none

Ruckers: none

FNGs: Rubbermaid (FNG)

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 x10 OQ

LBAC x10 IC (fwd & bck)

grab a block

The Thang: 
Corn Fed is turning 29… 2+9=11.  Complete 11 reps of Merkans, Squats and Flutterkicks in 11 sets

  1. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC
  2. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC
  3. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC
  4. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC
  5. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC
  6. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC
  7. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC
  8. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC
  9. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC
  10. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC
  11. Merkans x11 OQ, Squats x11 OQ w/block, Flutterkicks x11 IC

Full Curls x7 OQ, Half Way up Curls x7 OQ, Starting from Half to Up Curls x7 OQ, Starting from Up down to Half x8 OQ

Complete 29 Bedpans OYO or 29 Burpees OYO

6 Minutes of Mary: 
American Hammer x30 IC

Freddy Mercury x35 IC

recover recover, stow blocks

Numberama: 
13

Namearama:
Friar Tuck, Cheetah, Bedpan, Saget, Redo, Corn Fed, All 9s, Mack, Wee Woo, Snyder, Rubbermaid (FNG), Olaf, Flash

Announcements:
Ruck for Hunger was Saturday.  Christmas parade is 12/9. F3 Christmas Party is 12/13.  Continue to pray for Malachi.  F3 turkey ball is at gahagan park on thanksgiving.  Splinter is having thanksgiving dinner at his place and is open to F3.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Mack

Devo:
Led by Friar Tuck

Learn to control your anger.  Letting your anger take over the situation hardly ever works.  Use those 60 seconds to your advantage to calm the situation and control your anger.  Friar Tuck referenced a great Buddha quote to go along with his devo.

Moleskin:
Proud that Friar Tuck stepped up and completed his first Q! Happy early birthday to Corn Fed.  Was a great Q and great fellowship afterwards at Chickfila.