QIC: Rubber Ducky

Date: 11.6.2024

PAX: Airbag, Lace, Bagpipe,Rubber Ducky, Interference, BAM, Bluto, Woodpecker, Closer

Warm Up – Nobody cares.  Time Wasters.

Thang – 5 Exercises per set (20 Reps Each) – Run the Big Loop in between

Set 1

• KB Swings
• Deadlifts
• Curls
• Skull Crushers
• Overhead Press

Set 2

• Merkins
• WW2’s
• Squats
• Calf Raises
• Alternating Lunch (10 each Side)

Set 3

• Low Flutter
• LBC’s
• Heels to Heaven
• Box Cutter
• Freddy Merk’s

Finale – The Duck’s Thunderstruck Burpee Song with SSH’s in between.

Everyone sweated out some of the post-election frustrations.  We heard about Bagpipe’s brother and prayed for him.  Bagpipe is a warrior.  He was at the hospital until 3 am and still made the workout.  #HIM – High Impact Man

I have had a standing weekly Wednesday meeting out of town since March and I have not been able to make this AO which is honestly one of my favorites.  So hopefully you will all have me back.

I pray for civility in this time of transition and remembrance of what makes this experiment of a country unique is our diversity of backgrounds, thoughts and the ability to engage with civility to express our ideas.  F3 is the very embodiment  of this concept and for that I am extremely thankful for each and every one of our PAX.

Duck Out !