Fitness. Fellowship. Faith.The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 60’s and nice, of course the ground was wet because it is Tectonic
FNGs: None
COP:
World’s greatest stretch
TTT 4ct. x10
Don Quixote 4ct. x10
SSH 4ct. x25
Toy Soldiers 4ct. x10
Burpees 6ct. x10
Indian Run to block pile around triangle, grab 1 block and head to Pavillion
The Thang:
All exercises were done in 3 sets (1st set x15; 2nd set x10; 3rd set x5)
Bent over row with leg up on the bench like it is supposed to be done (3 sets each arm)
Toe taps (first 2 sets on the block and bench each, last set up high on the table)
Dips
Pull ups on oyster tables
Blockees (that is essentially 30 consecutive blockees with just a little rest after #15 and 25, just in case you were confused)
Partner, block exchange sit ups
Partner derkins with hands on two block and feet on shoulders (or waist high if yous skeered)
Cusack to block pile
Partner sprints on the road 3x up and back
Mary:
3 sets (15, 10, 5) of American Hammers 4 ct. x10
3 sets (15, 10, 5) of flutter kicks 4 ct. x10
3 sets (15, 10, 5) of WWI sit ups
Numberama: 7
Namerama:
Pledge and COT:
Announcements: North Charleston Launch Oct. 7th; Be safe during running season
Devo: There was a lot of straddling position in the warm up and often life seems like we are straddling things. Work and family; Fitness and food; Recreation and Duties, etc. Do your best to find comfort in that straddle. We all know it is hard, but worth it.
Moleskin: Overall that workout was solid, but those blockees bruh!!! I got the idea when Major, Test Tube, and I were chatting up Green Bags after Monday’s workout. We reminisced about an early Q in my F3 history were I hit the wall (and a squeak to my voice) during 15 blockees in cadence. Well might as do it better and then some and we did. City Slicker did a six mile SCS before the workout (what the hell is wrong with this dude?)! Major Dad and Test Tube did a SCS as well. Woody did well to get back in the gloom and Green Bags and Grits are starting to be Tectonic regulars. Good work men!!!