Fitness. Fellowship. Faith.Conditions: High 30s, wet and cold as we looked for hand warmers but had none
FNGs: No FNGs
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.
The Warm Up:
In honor of Dawgs SEC CG Win
SSH x 28
Burpees x 7
LBC On Q x 28
Burpees x 7 (number of carries for 88 yards and a TD for FR D Swift)
Imperial Walkers x 13 (SEC Champ and Total tackles by Rowquan Smith)
Burpees x 7
The Thang:
The Tree
The tree involves 5 rounds and 5 exerices. Each round the number of reps goes up by 10 and you lose one exercise.
(My picture below shows the rounds descending from 5 to 1 so I’ve tried to keep that consistent in the list below.)
Round 5 – 10 reps each
Alternating Bent Over DB Row (L=R=2)
Jump Squats
Curls
LBCs IC
Triceps
Round 4 – 20 reps each (longest run by Nick Chubb who finished with 77 total yds
Alternating Bent Over DB Row (L=R=2)
Squats
Curls
LBCs IC
Round 3 – 30 reps each
Alternating Bent Over DB Row (L=R=2)
Jump Squats
Curls
Round 2 – 40 reps each
Alternating Bent Over DB Row
Squats
Round 1 – 50 reps
Alternating Bent Over DB Row
The Top
100 SSH
Back Down the Tree
Now they have made it to the top, hickory hickory dock, they must come back down.
They have completed the Top so there is no need to repeat it but the exercises have changes a little.
Round 1 – 50 reps each
LBCs
Round 2 – 40 reps each
LBCs
Squats
Round 3 – 30 reps each
LBCs
Jump Squats
Curls
Round 4 – 20 reps each
Alternating Bent over Rows
Squats
Curls
LBCs IC
Round 5 – 10 reps
Alternating Bent Over Rows
Jump Squats
Curls
LBCs IC
Triceps
Six Minutes of Mary:
No Mary
Numberama, Pledge of Allegiance
Announcements: Christmas Party
BOM: Dan Cole’s wife, Stephanie’s, health, Saget’s wife, Lauren’s, health
Devo: Delivered by Drumstick who reminded the PAX to take time to love others. This is a crazy season. Don’t give neccesarily what others give you. Show them love! Read 1 John and invite a friend to the Christmas Eve Service!
Moleskin: The PAX enjoyed yet another Christmas Tree workout that really pushed the body. No mumble chatter to speak of since Stringbean was not present! TKO was ready to go put his hands between some pillows to warm up at the end of this one. Great work men!!!!