A Latte fun!!

A little Pumpkin Spice Latte to fuel our Q

 

He’s got that crazy look in his eyes again this morning!
A brief 30 second break between round 3-4 of the Thang

12446202-4942-42C2-85E6-8B78FF0BE4A8

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.

Leave a Comment

F3 Suncoast