9/4/18

QIC – Iverson

PAX Flounder, Ryder, Iverson, Petros, Stardust

Startex: 0515 Extended mosey out into Spring Valley. Circle up. 25 Merkins IC, 20 plank jacks IC

JUMP CIRCUIT!

• 1) tuck jumps x10
• 2) single leg hops x10 each leg 
• 3) jumping lunges x20
• 4) frog jumps x10
  • Mosey to next circle about 1/2 mile
    • REPEATO ALL
  • Mosey to next circle about 1/2 mile
    • REPEATO ALL
    • Plus swerkins x10 on playground 
• Delightful jog to next path of karaoke both sides and a quad stretch/pull to chest in the middle. 
• Proceed back to startex for Mary,
  • 25 flutter kicks IC

COT: a close knit group today, prayers for each other, reviewed basis of F3 QSource and it’s 4 quadrants and the importance of each moving forward. 

• 1) GET RIGHT
• 2) LIVE RIGHT
• 3) LEAD RIGHT
• 4) LEAVE RIGHT

https://f3nation.com/category/q/

Peace! Iverson