AO-The Farm
Date: 08.18.23
Q-Dowry
PAX: 11
Warm-Up
Good Mornings (cadence)
Sir Fabio ‘Arm Circles’ Forward (cadence)
Sir Fabio ‘Arm Circles’ Reverse (cadence)
Imperial walkers (single count)
Wiz stretch (cadence)
Work-Out ‘Tha-Thang’
30/ea SSH (cadence)
Mosey to Rolesville Elem. School side parking lot
25/ea Flutter Kicks (cadence)
30/ea SSH (cadence)
Mosey around track
Grab non-traveling Rock
25/ea Curls w/Rock (single count)
25/ea Flutter Kicks (cadence)
30/ea SSH (cadence)
Mosey around track
*
25/ea Bent Over Row w/Rock (single count)
25/ea Curls w/Rock (single count)
25/ea Flutter Kicks (cadence)
30/ea SSH (cadence)
Mosey around track
15/ea Step Ups on seat wall (cadence)
*
25/ea Bent Over Row w/rock (single count)
25/ea Curls w/rock (single count)
25/ea Flutter Kicks (cadence)
30/ea SSH (cadence)
Mosey around track
5/ea Burbees
15/ea Step Ups on seat wall (cadence)
25/ea Bent Over Rows w/rock (single count)
25/ea Curls w/rock (cadence)
25/ea Flutter Kicks (cadence)
30/ea SSH (cadence)
Put rocks back
Mosey back to AO
• audible added chest presses in above w/rock
The Finish
Motivator/Demotivator – 7 count down
Lunges (L/R)
Jump Squats
Calf Raise
Plank
Left arm up
Right arm up
Regular
Left arm up w/left leg up
Right arm up w/right leg up
Regular
PAX Lead:
Floppy: Freddy Mercurys
Moonshine: Rosalita’s (think that’s what it was called)
Have a nice day
COT: Deacon training & sign up, Send Q workouts for Deacon, Go-Ruck in Wilmington,
Prayers: Floppy’s sister to be able to provide potential kidney transplant, Ham’s wife and getting adjusted work schedule for their baby, Perogie praise for no more traveling to ATL for work training.
It was a beautiful “Fall-Like” morning for F3, Thank You Guys for opportunity to Q