Pick a Card 6.10.2020

10 June 2020

Q – Pinocchio

PAX – Chew Toy, Almanac, Countdown 

Mission

Core Principles

Disclaimer

Warmup

  • 25x 4-count SSH
  • 12x 2-count Apolo Ohnos
  • 10x 2-count Windmills
  • 10x 4-count arm circles, forward & back
  • 10x 4-count windmills

Mosey around the parking lot (approx. ¼ mile)

The Thang: 

The Q’s M gave him the Official F3 Workout Deck, which he inflicted on the Pax. Thus we did two sets: 

First Set: 90 seconds of work, 45 seconds of jogging. 5 cards: 300 meter Shuttle Run, 50 meter Karoake, Mountain Climber, Plank Jacks. 

Second set: 60 seconds of work, 30 seconds of bear crawl. 10 cards: 1Bulgarian Split Squats, Squats, Diamond Merkins, Jumping Lunges, Merkins, Hand Clap Merkins, Hand-Release Merkins, Carolina Dry Docks, Alternating Side Squats, Standing Lunges. 

Finished with 6MOM. The cards gave us 12 WWII Situps, 100 Flutterkicks, 13 High, Slow Flutterkicks, & 25 Shoulder Taps. 

NOR

COR

COT

  • Closed with a prayer, especially for our special intentions, & asking the SkyQ to help us all trust fully in Him. 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s