Intro: 6 Strong for Friday at Faultline for a cone workout. Awesome work everyone.
F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred
Weather: 63 and nice
Shortcake Special (Before the BC): None
Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations regarding the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.
25 SSH IC, 15 LBAC F IC, 15 LBAC B IC, 10 Mtn Climbers IC, and 10 TTT IC
PAX moseyed to the block pile and each grabbed 1 block each and assembled in the middle of the field. YHC had laid out seven cones and we worked back and forth across the field. We completed 3 rounds of exercises.
- Round 1 – 10 Squats On-Q at the cones and 10 Shoulder press On-Q at start/stop/mid-point. We Cusaked between the cones.
- Round 2 – 10 Curls On-Q at the cones and 10 Dead Lifts On-Q at start/stop/mid-point. We Bear crawled/block dragged when we moved right (towards the Armory) and Cusaked we moved left.
- Round 3 – 10 Lateral lunges, alternating directions between cones On-Q at the cones and 10 Bent over rows On-Q at start/stop/mid-point. We forward lunge walked when we moved right (towards the Armory) and backward lunge walked when we moved left.
15 Tricept Dips IC
25 Flutter Kicks IC
15 LBC IC
10 Box Cutters IC
Bob Jones (R), Lake Effect (R), Caterpillar, Dowry (R), Grasshopper, and Minivan (QIC)
Run4Doug, Old Flame’s firehouse run
Pledge of Allegiance:
Led by Minivan