The Body Dump

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Devil’s Balls

FNGs: None technically but today was Hot Tub’s first post in Summerville

COP:

World’s Greatest Stretch

Imperial Walkers 4ct. IC x10

TTT 4ct. x10

LBAC 4ct. IC x10 forward and back

Burpees first 5 painfully slow, next 5 at normal pace

The Thang:

Run out the construction road, turn right and head to the first oak on the Village Pond.  All exercises on the picnic table:

Stepups x10 each leg

Squats x 20

Derkins x 10

Incline Merkins x10

Run to second oak on Village Pond

Peter Parkers x 10 each leg

Mountain climbers 4ct. x10

Run to third oak on Village Pond

Partner up.  While one partner decline planks off the bench the other bear crawls around oak.  Flapjack and rinse and repeat x3

From “Bluff Point Trail Sign”  jail break until end of trail.

11s on the steep single track trail (Let’s call it the “body dump” from now on) with squats at the bottom and BBsit ups at the top.

Run back to AO, fall to the ground and die.

Mary: No time for Mary

 

Numberama: 5

Namerama:

Pledge and COT

Announcements: GRT and L this weekend, ending point is Frothy Beard for GRT

Devo: Today was YHC’s 1 year F3 anniversary Q.  From the get go I sucked a lot of wind but I decided the best thing to do was to just keep posting.  So my take home message to you is JUST KEEP POSTING!  Also if you have not taken the time to read or reread Freed To Lead I recommend that you do.

Moleskin:  This week YHC had made some serious diet changes, mainly cutting out a lot of processed food and increasing whole foods.  What that equated to for YHC was a low carb diet.  Now I had heard about the low carb flu where your athletic performance tanks along with a few other symptoms like headaches, tiredness, and irritability, but honestly I was skeptical.  Let me tell you, THAT SHIT IS REAL.   I hit a wall in Wednesday’s BC, a smaller one on Friday, and a pretty big one on this BC.  It took a lot just to make it through and though I don’t like to lead from behind, there was not much choice on this one.  The Body Dump Hill kicked my ass but I pledged to return to it, so stay tuned…

Welcome Hot Tub former AO Q of the Sandlot in NE Columbia.  He is new to Summerville with his new job as fitness Guru for Boeing.  Dude ran before the BC and then crushed it.  Watch out for this one fellas.  T-claps to the Respect crew (BTB & MD), who instill both admiration and exasperation.  I’ve been chasing these guys around for a year, not sure I’ll ever catch them.  Maybe when I’m 50.  Ramrod kicked ass on the run back to the AO which is a good thing because we were far away and way past the fireman’s carry zone.  Than guy just kept pushing.  Good work men.