A little bit of this and a little bit of that

Intro:  4 brothers came to Faultline and put in the work to make themselves and each other better. Great job.

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

Weather:  35 degrees and cold

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:

20 SSH IC; 10 TTT IC; 10 LBAC/F IC; 10 Overhead Clap IC; 10 LBAC/B IC

The Thang:

The Pax of 4 partnered up and headed to the cage.  Two tires and 4 blocks were retrieved.  The tires were placed at the edge of the field by the parking lot and the blocks were placed by the pull up bars.

Exercises

• 5 Pull ups OYO
• 10 Hanging leg raises OYO
• 10 Merkins on the block On-Q
• Cusak blocks to tires
• 10 Derkins on the block On-Q
• Tire flip to sidewalk in middle of the field, alternating flips with partner
• Run to far sidewalk
• 10 Flutter kicks IC
• Run back to tires
• Tire flip to back to blocks, alternating flips with partner
• 10 Derkins on the block On-Q
• Cusak blocks to tires
• 10 Merkins on the block On-Q

Second time through it was Squats On-Q and Monkey Humpers IC instead of Merkins

Third time through it was Curls IC and Tri Extensions IC instead of Merkins

50 Calf raises IC

Mary:

10 Slow Box Cutters IC

COT:

Numberama:  4

Namearama:  Lake Effect (Respect), X-Ray (Respect), PTI, and Minivan

Announcements:  Christmas Party and Anniversary BC

Pledge of Allegiance:

The Pax

BOM: (Prayer) – Led by Minivan