Q: Duke
PAX: Chaps, Matt Buren-f3 Cub, Q-Tip, Duke, Hoff
FNGs: None
COUNT: 5
INTRO: Welcome, 5 Core Principles, Credo, Disclaimer, Mission Statement
WARM-UP:
I asked my daughter Olivia (she’s 5) for some exercises I should use in today’s workout. The first two came directly from her:
Slaughter Starter 20 OYO
Motivator 10 rounds IC
Overhead Stretch 10 IC (each arm)
Obama 5 OYO
Twinkle Toes 10 (4 count) IC
Hillbillies 10 IC
Mosey to the fountain.
THE THANG:
7 of Diamonds
PAX started at the fountain and ran to the corner closest to Mercer Village. They returned to the fountain for Corner 2, went to Corner 3 parallel to Corner 1, then back to the fountain to finish the round.
1st Round: 7 burpees at each corner
2nd Round: 14 (4 count) flutter kicks at each corner
3rd Round: 21 merkins at each corner
4th Round: 28 squats at each corner
For time considerations, the last 3 rounds only had 2 stations.
5th Round: 21 SSHs at each corner
6th Round: 14 (4 count) American Hammers at each corner
7th Round: 7 (4 count) Alternating Shoulder Touches at each corner.
Held Al Gore until the 6 was in.
MARY:
Sky Pokers 20 OYO
High Plank 30 seconds OYO
ABCs OYO
Rolling Foxhole 5 IC
Knalp 30 seconds OYO (out of time)
COT:
Count-O-Rama, Name-O-Rama.✅
Announcements – Convergence at Red Dawn May 13. F2 event March 18 for Macon Mayhem, Soapbox Derby April 8
Get in on the Q’s! Challenge your PAX to pick up at least 1 Q a month to spread the love.
Prayer/Praise – Chaps being a single dad this week, quality of life discussion with his family’s car, churches, schools.
When in Macon . . .
Pray it Out.
Pledge it Out.