Warmarama :
10 four count SSH
10 four count Don Quixote’s
10 four count Russian Soldiers
10 four count cherry pickers
10 four count Merkins
The Thang :
Mosey to football field and line up on goal line. Each of the following movements was performed to the 50 yard line then sprint back to the goal line for the next movement :
1st movement – Broad jumps with a burpee at the end of each jump
2nd movement – Joe Hendrix Aka backwards bear crawl
3rd movement – regular bear crawls
4th movement – kangaroo hops
5th movement – front facing crab walk
6th movement – backwards crab walk
7th movement – lunges
Line up on goal line. QIC leads PAX in a combination of the following football drills :
Chop your feet , Move left, Move Right, Hit the Ground, get up, Roll Right, Roll Left, Sprint to 50 yard line
Line up on track 6 feet apart in single file line for shake n bake aka Indian run aka indigenous run. After each lap, stop for an exercise :
1st exercise – 50 Merkins
2nd exercise – 30 four count flutters
3rd exercise and 4th exercise done without a lap in between – 50 WWII’s then 30 four count American hammers
Mosey back to flag
DONE
COT :
Need someone to take the Breaking Bread Q for Saturday November 28 at 5:30 pm. Sign up on Q sheet. Make dinner for 10-15 people. Message Upchuck for any details if you can’t find them on F3RVA’s posts online or on slack.
Great to see Spit again as he makes his rounds to hit every available AO in Richmond (30 total!). So far he’s hit 15. Awesome to see that.
It was brought up in mumble chatter that Timberwolf and Satan’s Hill could use more PAX to lead Q’s at those AO’s. Sign up on Q sheet in advance if you’re interested.
Remember to lift up the teachers, students and frontline workers in your prayers as they deal with the complexity and difficulty of navigating COVID
Nancy Lopez is traveling to Emerald Isle for a weekend getaway
Prayer :
YHC
2 Comments
Good Q this morning Florence. SYTIG tomorrow at Satan’s Hill
Spit – take care of Satan’s Hill for me tomorrow. Duke had me running 6.2 so I will be absent. It’s a good AO. Go exploring