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This morning – a cool and breezy 67 degrees and no clouds!!
We had 8 Pax show up for a second consecutive Spicy Chicken Latte (formerly known as Chicken Tender) Q. At the meeting place, it was evident that our Q had just sucked down a Venti Pumpkin Spice Latte, and was ready for action with that ‘crazy’ star-gazed look in his eyes!
After a brief disclosure and F3 Principles covered by Dirt Dart, we conducted a few warm ups consisting of planks, windmills, toy soldiers and a brief mozy that included high knees and butt-kickers.
The Thang was a 4-part set-up of ladder-down exercises (start with 10 and work down as far as you can in 10 minutes) with alternating runs to a far-sighted tree and back:
Round 1
- Burpees
- Merkins
- Flutter Kicks
- Kettle-Bell swings
- Run and repeat
Round 2
- Heel clicks (down to Merkin position and kick up legs to a click)
- Carolina Dry Docks
- Leg kick ups
- Renegade Rows (down to Merkin position with dumbell lifts by each arm x10)
- Run and repeat
Round 3
- Burpees
- Tricep Dips
- American Hammers with dumbells
- Plank Jacks
- Run and repeat
Round 4
- Squats (or Squat jumps for beast mode)
- Modified Merkins (for emphasis on Triceps)
- Freddie Mercury
- Jump lunges (or reverse lunges for us older guys)
- Run and repeat
When round 4 was complete, the Paz circled up for a round of Mary with planks, round the world leg circles, flutter kicks, and Imperial Walkers.
To close, the count-around and name-a-rama, and then announcements, prayer requests and closing prayer led by Spicy Chicken Latte.