DATE: 2023-06-20
AO: Freestate
Q: Horshack
PAX: Deagle, David Matthews
FNGs: Brony, Bluto
COUNT: 5
WARMUP:
SSH x 25 IC
Imperial Walkers x 15 IC
Caroline Dry Docks x 15 IC
Mountain Climbers x 15 IC
Willie Mays Hayes x 8 IC
Cherry Pickers x 15 IC
THE THANG: The Escalator Returns
Pax repeat a series of exercises, escalating up, per the following. 5 x Burpee OYO, then a lap
Add 10 x Alternating Lunges OMC, then a lap
Add 15 x Coupon Curl OMC, then a lap
Add 20 x Squat OMC, then a lap
Add 25 x Dips OYO, then a lap
Add 30 x Upright Rows OMC, then a lap
Add 35 x Jump Overs OYO, then a lap
Add 40 x Air Pushes OMC
MARY:
Outlaws x 10 each direction IC
Leg Lift Rosalitas x 20 IC
Dying Cockroach x 15 IC
American Hammers x 10 IC
Plank-o-rama
Reverse Crunches x 15 IC
ANNOUNCEMENTS:
* Thirsty Thursday this week - June 22 at 6:30 - The Irish Inn. at Glen Echo
* July 8 - Family Friendly Harpers Ferry Ruck & Float - Jenner is Q for the event
* Horshack will be posting in Anchorage on July 7th and out July 1 - 16 . . . but attached an F3 advertisement on the Wood Acres Park bulletin board to remember him by
COT: Father's Day and the Q-Source Leadership Development Program on the Impact of Dad's . . . https://f3nation.com/q/shorties/
The quality of a man's relationship with his children defines the quality of their relationships with everyone else for the rest of their lives. If he is absent, they will be distrustful. If he is capricious, they will be unjust. If he is cold, they will be withdrawn. But, if he is present, just and warm the HIM will have imprinted upon his children's hearts a template of relational success upon which they can rely throughout their lives. They will in turn pass it on to their Shorties. In this way, the IMPACT is infinite.
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