Conditions- humid

F3 Disclosures

Warmarama

Side straddle hop burpees IC

Tie Fighters IC

Abe Vigoda IC

 

Transition

If you need to get to a different location for The Thang. Use the following moving exercise

DoubleApplesauce High Knees

 

The Thang

Set 1

Bear Crawl 360

Derkins IC

Squats IC

Flutter Kicks IC

Fiddler Crab walk to point Walk crab back OYO

 

Set 2

Cheerleader IC

Tempo Merkins IC

Bonnie Blair IC

Big Boy Sit-ups IC

Broad jump to point sprint back OYO

 

Set 3

Dancing Bears IC

Double-Merkin Burpees IC

Monkey Humpers IC

Dolly IC

Duck Walk to point and sprint back OYO

 

Buffer Exercises

For when you have a few minutes left

Squat jump ring of fire – In-Turn

Fire Drill IC

Mary- Dealers Choice

COT- Joshua 1:9 Be strong and of a good courage; be not afraid, neither be thou dismayed: for the Lord thy God is with thee whithersoever thou goest.”

Don’t be scared to Q. God and your Pax got your back.

Moleskin

• This came from https://www.f3uk.net/bdgen/
• Everything seemed to be in cadence, which was extra exhausting to Q, but i think all had a good beat down.

Announcements

• GTE- sign up.
• Marvel has a Q school coming up.
• My recommendation for Quad P is everyone who is active to Q at least once this month.