Archives: Father's Day Circuit at SlothHill

  • When: 20200621
  • QIC: Lawnboy
  • The PAX: Average Joe, Catapult, Cowboy, Finkle, Free Fall, Hot Corner, McGruff, Scully, Sunshine
  • Conditions: Beautiful sunny sky and 68 degrees

    Warmarama

    • Arm circles – 10 each direction
    • Raise the roof – 10
    • Through the tunnel – 10
    • Abe Vigoda – 10
    • Slow squats – 10
    • Mountain climbers – 10
    • Planks, up dog, down dog, locked arm push-ups to further loosen up the shoulders

    The Thang

    Circuit as shown below with the following stations:

    1. Merkins – start with 30, then decrease by 5 each round
    2. Bear crawl up the hill
    3. 5 burpees
    4. Yves Poll across the hill
    5. Run down the hill
    6. Squats – start with 5, then increase by 5 each round
    7. Lunge walk to next shelter
    8. 5 burpees
    9. Mosey to Merkins shelter

    After initial round together, repeat twice on your own, then pickup the six to start round four together. Repeated four times total.

    COT

    “And I will be a father to you, and you shall be sons and daughters to me, says the Lord Almighty.” – 2 Corinthians 6:18

    Announcements

    • Sign-up for Colonial 200 relay – contact Lawnboy
    • Register for F3 10-year anniversary in 2021

    F3 Important Links

    • Sign Up to Lead a Workout: Q Schedule (Anyone can sign up at any time! We can help you prepare).
    • Monthly Challenge: Quad P, aka “Priorities’ Pointless Periodic Priority”
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