QIC’s dishing out the pain pre-vacation

QIC’s dishing out the pain pre-vacation

(Posted on behalf of Slap Shot & Ocho Cinco)  With a little vacation just around the corner, Slap Shot and Ocho Cinco decided to hold nothing back on the PAX this weekend.

1st Half – Slap Shot on Q

Warm-up jog around the field with the following:

• Shuffle left and right/high knees/back peddle/karaoke left and right

COP (all IC)

• SSH x 15
• Merkins x10
• Squat x 15
• Merkins x 10
• IW x 15
• 10 Burpees

Jog to rock pile and grab a friend for:

• Curls/squats/tricep extensions
• 10 burpees
• Curls/squats/tricep extensions
• 10 burpees

Run to fire station/10 burpees/Run around neighborhood (1200 m?)

Plank – Right hand/Left hand/Peter Parker

Starfish (start at center light pole & run to each of 5 outlying light poles)

• 1st lt pole LBC x 20 / Back to center 5 burpees
• 2nd lt pole Jack Knife x 20 / Back to center 5 burpees
• 3rd lt pole CCV x 20 / Back to center 5 burpees
• 4th lt pole Bicycle x 20 / Back to center 5 burpees
• 5th lt pole Merkins x 20 / Back to center 5 burpees

2nd half – Ocho Cinco on Q

Jog to playground for:

• One legged lunge x 20
• Jumping lunge x 20
• Hanging knee ups x 20

Short jog around the parking lot and rinse and repeat

6 MOM

• LBC x 30
• Dolly x 30 (w/ hands high)
• Flutter x 25 (w/ hands high)
• People’s Chair x 90 sec w/ air presses
• Decline merkins x 20
• People’s Chair x 60 sec w/ air presses

Jog to track

• Run 1/2 track & Merkins x 20
• Run 1/2 track & Diamond Merkins x 20
• Run 1/2 track & CDD x 20
• Run 1/2 track & LBC x 20

Jog back to launch point for COT

Moleskin:

-Anyone up for some cardio.  After short warm-up, the PAX were off for a run to the fire station.  Firemen enjoyed cup of coffee and watched as PAX threw down some burpees.

-PAX really happy with location of 6 MOM as Ocho Cinco strategically picked the nicest freshly cut grass for all to enjoy.

-Welcome to FNG Zan Hawkins (Seersucker), Auburn grad EH’d by Dirty Bird.  Look forward to seeing you back out in the gloom.

-Check out website for details on “1st Annual F3 Camp” to be held at YMCA’s Camp Thunderbird the weekend of Aug 16-18.  Around 150 F3 Dads and 2.0s of all ages signed up so far.