Black Top Pearl (Quimby’s Parking Lot)

1. 

   Anonymous says:

   July 23, 2023 at 5:51 pm

   Meet me at Quimbys
   Welcome to F3. Fitness, fellowship and faith
   5 Core principles: Always free, open to all men, held outside, led by a member of the pax in a rotating fashion and ends in a circle of trust.
   Our Credo: Leave no man behind but leave no man where you found him.

   QIC Simmons
   Pax: Patch, spokes, Biff, juice, Simmons

   Warm up: 15 SSH, stretch, mosey
   The Thang
   Round 1
   50 BBSU run….30 yards
   40 curb merkins run… yards
   30 BBSU
   20 Curb merkins
   10 BBSU
   5 curb merkins
   Round 2
   50 1 arm row with block, run
   40 hello dolly run
   30 1 arm row with block then run
   20 hello dolly
   10 single arm row
   5 hello dolly

   Intermission:
   We listened to Candyman by Sammy Davis jr
   Holding high plank or superman, changing position every time candyman was said during the song
   Last set 50 LBC
   40 over head press with block
   30,20,10,5
   We finished the last 10 minutes with a little game similar to ultimate Frissbee
   COT
   Announcements
   Prayers
   END

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