Suicidal 15s

Intro:  3 Bad Ass Madafakas killed it at Faultline on Friday.  Great numbers, great push, awesome men.  They pushed each other and themselves to be better.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather:  60ish

Shortcake Special (Before the BC):  None

Ruckers:  None

FNGs:  None

Disclaimer:  F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to 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.

COP:

15 SSH IC, 15 TTT IC, 15 LBAC F IC, 15 LBAC B IC

The Thang:

Mosey to cage and each PAX grab two blocks and two bricks and assemble in front of the pull up bars.  6 cones have been laid out across the field.  Pax farmer carry the blocks to all cones in a suicide format.

• First Suicide
  • With bricks, Lateral raise, anterior raise, standing fly (150 total reps, 15 per cone, 5 lateral, 5 anterior, 5 standing).  Place brick in blocks and carry.
• Second Suicide
  • Low Hello Dolly, High Hello Dolly, Iron Cross (165 total reps, 15 per cone, 5 low, 5 high, 5 Iron Cross)
• Third Suicide
  • At starting cone, Merkins on the block, Carolina Dry Dock on the block, Wide Merkins on the block (90 total reps, 15 per cone, 5 merkins, 5 dry docs, 5 wide)
  • At the rest of the cones, Narrow squat, regular squat, wide squat (75 total reps, 15 per cone, 5 narrow, 5 regular, 5 wide)

Mary:

No time for Mary.

Numberama:

3

Namearama:

Lake Effect, Bob Jones, and Minivan (QIC)

Announcements:

Ruck for Hunger, The Oak, and Christmas Party.

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Bob Jones