The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: HIGH 40’S. GROUND WET FROM THE MONTHS OF CONSECUTIVE RAIN SUMMERVILLE HAS GOTTEN BUT CLEAR TODAY
FNGs: NOT TODAY
COP: 19 TTT IC, *Don’t put arms down until instructed to do so* 19 LBAC IC, 19 LBAC IN REVERSE IC, 19 T CLAPS IC, 19 MOROCCAN NIGHT CLUB IC.
THUNDERSTRUCK UP DOWNS/ *Play Thunderstruck by AC/DC. High Knees until the say thunder. When they say Thunder hit the deck and directly back into high knees. 5 minute song*
Head to block pile and get one block each. Regather at turn in sidewalk on corner behind tennis courts. (beside where Tremor flag is planted)(STOP 1). 19 curls for the girls on Q. Blocks down. Mosey around park to water fountain beside play ground (STOP 2). 19 squats on Q. Continue around park until reach the horseshoe pit (STOP 3). 19 Hand release merkins on Q. Continue on same path around park stopping at same locations for 4 total rounds. Exercises were as follows:
STOP 1 ROUND 2: 19 OVER HEAD PRESS ON Q. STOP 2 ROUND 2: 19 MONKEY HUMPERS ON Q. STOP 3 ROUND 2: 19 WWI SITUPS ON Q. STOP 1 ROUND 3: 19 TRICEP EXTENSION ON Q. STOP 2 ROUND 3: 19 CALF RAISES ON Q. STOP 3 ROUND 3: 19 MERKINS ON Q. STOP 1 ROUND 4: 19 LAWN MOWERS (EACH ARM) ON Q. STOP 2 ROUND 4: 19 JUMP SQUATS ON Q . STOP 3 ROUND 4: 19 LBC’S ON Q
Assemble at horseshoe pit for another round of Thunderstruck. This time, get in plank position and play song. Every time Thunder is said execute a merkin. If at any point you go to your knees from plank run around horseshoe pit. At completion instructed PAX that the final 5 minutes of BC would be one of the two forms of Thunderstruck. PAX got to choice which one.
Mosey back to corner with blocks. Mosey between each stop again.
Stop 1 round 5. 19 curls for the girls on Q. Stop 2 round 5: 19 squats on Q. Stop 3 round 5: 19 hand release merkins on Q. Stop 1 round 6: 19 over head press on Q. Stop 2 round 6: 19 monkey humpers on Q. Stop 3 round 6: 19 WWI sit ups on Q. Stop 1 round 7: 19 Tri-cep extension. *Stow blocks and return to horseshow pit*
Took poll of PAX and as to which Thunderstruck exercise they would prefer. 11 members voted and Thunderstruck plank merkins won by a vote of 6-5.
Mary: Thunderstruck plank merkins
Namerama: AC/DC, HIGH STICK, PRETZEL, GRASSHOPPER, HOLLYWOOD, SPACE COWBOY, ZAMBONI, BOB THE BUILDER (RESPECT), BENEFITS, FLANDERS, MINI VAN, SAKRETE
Pledge and COT: No flag planted today so we faced a neighbors house that had the flag flying and executed.
Announcements: PEG STEPPED OFF ON 50K RACE JUST BEFORE COMPLETION OF WORKOUT. JAN 12TH ANNIVERSARY CONVERGENCE @ FAULTLINE AT 0700. JAN 12TH ANNIVERSARY PARTY AT DORCHESTER BOAT CLUB @ 5. *$10 PER FAMILY*. CHARLIE POST 5K AND 15K JAN 26TH.
Devo: LETS GO HAVE COFFEE
Moleskin: Today was Benefits and Flanders 2nd go at a F3 BC. I think the fellas have sipped the crazy juice. Thunderstruck is hated by nearly everyone. There is no hiding from it. It sucks for the entire 5 minutes. Either exercise. 5 entire minutes of suck. The mumble chatter was strong at first. As the BC carried on it lessened. Except for Bob well because Bob is Bob.