Date: 5/10/2022

AO:  Shake Weights

I’ve been to the specific AO about twice and that’s only because Site Q Gekko asked me to Q, lol! Well, I wasn’t going to disappoint. The idea for this workout came out of my core track days when the fall season consisted of weights and no running workouts on the track. After visiting the AO, I noticed not much running was encouraged. I decided to create stations within a “kill zone”  of various exercises “with” and “without” weights. At 5:30 AM, I welcomed everyone, proclaimed the F3 Mission, and started the Warm-a-Rama at the shovel flag.

Warm-a-Rama:  Windmills x10, String Rippers x10, Sun-Gods x10, Cherry Pickers x10, Hug Thyself x10, Angel Stretches x6 (3 each side), Side Straddle Hops x20.

The Thang: The Q introduced the PAX to the “Kill Zone” they already entered prior to Warm-a-Rama pointing to the surrounding orange cones with winkies numbered 1 through 10. The Q had the PAX count 1 through 10. The Q had the odd-numbered PAX members go to the same numbered station with their weights and then the even-numbered PAX members go to their same numbered station. The Q directed the odd-numbered PAX members to leave their weights at the station when finishing the particular station to give other PAX members variation in lifting weight. The Q directed the even-numbered PAX members to take their weights with them until they reached an odd-numbered station and leave their weights there as well. The workout began with the Q initiating music selection. The PAX were directed to continue in the kill zone stations until OMAHA! Also, the workout was not designed to be completed! A motivation to “Get-R-Done!”

-Station #1(weights): Squat Thrust x10, Bench Press x10, Curls x10

-Station #2: Lunges x15, Flock of Seagulls x15, Heels-2-Heaven x15 IC

-Station#3(weights): Shoulder Press x20, Dead Lift x20, Freddie Mercury x10 IC

-Station #4: Lt. Dan’s x12, Hillbilly Squats x12, Glute Bridge x12 IC

-Station #5(weights): Front Arm Raise x12, Front Arm Raise w/ Squat x12, Side Arm Raise x12

-Station #6: Copperhead Squats x15, Squated Air Lifts x15, E2K x15 (each side)

-Station #7(weights): Bent Alt. Row x10, Standing Alt. Shoulder Press x10, Alt. Curls x10

-Station #8: Carolina Dry Docks x15, Monkey Humpers x15, Mtn. Climbers x15

-Station #9 (weights): Lunges x20, Flock of Seagulls x20, Butterflies x20 (Arms in & out L shape)

-Station #10: Squats x30, Merkins x30, LBC’s x30

The PAX members were to complete all exercises station by station, rinsing and repeating as needed until the Q called “OMAHA!” Then the Q had the PAX collect closer to the shovel flag.

MARY: Body Destroyers x15, Stretch x15, Gas Bumps x15, Dying Cockroaches x15, American Hammers x20.

Name-O-Rama: Fletch(RESPECT), Linda(RESPECT), Ramases, Kilowatt (RESPECT), Stretch (RESPECT), Sugar Cane, Poehler, Scratch (RESPECT), City Slicker (RESPECT), Phoenix (RESPECT), Bushwood, Frosty, Akron, Fannie, and FloJo on the Q!   

COT: Announcements/Prayer led by FloJo

We came, we worked, we conquered! We Got-R-Done!! I appreciate the opportunity to lead. 

FloJo 

SYITG