• When:
  • QIC: Wojo
  • PAX: Def Leopard, Huckleberry, Lil Sweet, Sparrow, Roadie, Slaw, Pockets, Oompa Loompa, Broke, Mongoose, Tiger, Paperback Writer, Hey Jude, Defib, Shocker, Gomer, Sister Act, Swimmer, Two Stroke

June 6th was my 1yr. Anniversary of F3! I decided a couple months back that I wanted to Q at Midoriyama on or near my anniversary and chose 6/7. Here is how it went.

Quick word about my F3 anniversary and how thankful I am for everyone and everything it has brought into my life. Also, mentioned that I may break the rule of “dont Q it if you cant do it” because of a recent hamstring strain.

Warmup:

SSH x 10ic

Pledge

Mosey to large soccer field.

The Thang:

We grouped up in the shade to get out of that infamous Midoriyama heat. I talked about my first post was a Q by Freight where he brought a ball named WILSON. The entire workout was exercises beginning with each letter in Wilson. I came up with my own WILSON exercises to pay tribute to my first post.

W – Werkins x 10ic

I – Imperial Walkers x 15ic

L – LBFC’s x 15ic

S- San Antonio Shuffle (Lunge, Lunge, Burpee, Plank Jack) across the field, LBC’s waiting on the 6 then jog back. REAL CROWD PLEASER!

O- Outlaws x 10ic ea. direction

N – Newton’s Cradle x 20ic

After this is was definitely time for some running drills!

Cant remember them all but I know these were included:

Butt Kicks, High Knees, Bounds, Form Run, Carioca, NUR, Bear Crawls

Of course we had to end the day with a Wojo Relay, and since I couldn’t sprint I changed it up a bit.

Split into 2 teams of 7, all start on same side of field, Run the field long ways then a San Antonio Shuffle at other end, Synchronized Burpee with next guy as the “tag”.

Everyone pushed hard on this.  It was pretty tough. With about 6-7- minutes left we decided to do it again because Slaw loved it so much. No San Antonio Shuffle this time though.

Mosey back to flag. LBC’s for the 6.

COT

Mentioned again how thankful i am for F3 and all you guys.

Annoucements

Nameorama

Prayer requests

YHC lead us out in Prayer