Can you guess what’s next….

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

Conditions: Cold (upper 30’s), dry, not terrible

FNGs: No FNGs

Ruckers: No Ruckers

Disclaimer: Not given since QIC knew everyone there and wanted to get to the Thang, but this was a miss. I want to get in the habit of saying the disclaimer each time.

COP:  –> Straight to THE THANG!

The Thang:

Expecting what was next would be apparent once a PAX realized we were performing sections of a few of QIC’s favorite Monthly fitness tests from other AOs….(insert maniacal laughter here)

20 Burpees IC

Bearcrawl 10 yards

10 Merkins IC (20 Merkins were substituted for the 20 pull-ups that go along with this monthly fitness test)

Crab walk 10 yards

20 WWI sit-ups On Q

Lunge walk 10 yards

20 Jump squats On Q

Bearcrawl 10 yards

10 Carolina dry docks IC

Crab walk 10 yards

10 monkey humpers IC

Lunge walk 10 yards

20 American hammers IC

Bear crawl 10 yards

20 Mountain Climbers IC

Crab walk 10 yards

20 Flutter kicks IC

Run to the lightpost and back (I don’t know the distance, but probably 60-70 yards one way)

(The above section was a sample of Tectonic’s The INFERNO… Which never disappoints 🙂 )

 

Then we rolled right into the next group of exercises from another monthly fitness test.

20 Flutter kicks IC

Mosey to parking spaces past the playground (I also don’t know this distance, but probably 150-170 yards)

1 Bearcrawl Bear Square (courtesy of Rabbit Ears) – for those unfamiliar, one parking square, bearcrawl forward up the line, sideways left to next line, backwards down the line, sideways right to complete the square.

10 Merkins IC

1 Bearcrawl Bear Square

20 WWI sit-ups

Mosey back to the flag

(That above section of Exercise was from Magnitude’s “Pax Mountain” Monthly fitness test. I Audibled to not do this section of exercises with the block. Merry Christmas! 😀 This test is done with either a ruck or using a block. I’m not able to use my arms after this fitness test; it makes the day challenging, but it’s so worth it)

 

Then we rolled right into the next group of exercises:

25 Merkins OYO

25 LBCs OYO

Mosey to the picnic tables beside the volleyball sandpit (just 30 to 40 yards away)

24 Merkins OYO

24 LBCs OYO

30 Step-ups (15 each leg)

23 Merkins OYO

23 LBCs OYO

Mosey back to the flag

22 Merkins OYO

22 LBCs OYO

(That above section was just a little Teaser of “The Shocker”. The Shocker is the monthly fitness test that takes place the first Wednesday of every month at the parking garage by downtown Summerville that everyone should do at least once. Some people like The Shocker so much, they come every month! #Icouldnthelpmyself #earmuffs #hahabutseriouslyyoushouldcomeouttotheshocker)

 

Then we rolled right in to the next group of exercise:

17 Burpees IC

Bearcrawl 10 yards

17 Merkins On Q

Crab walk 10 yards

17 WWI sit-ups

Lunge walk 10 yards

17 squat jumps on Q

Bear crawl 10 yards

17 Mountain climbers IC

17 Monkey humpers On Q

17 American Hammers IC

17 Mountain Climbers IC

50 Flutter Kicks

(We went full circle back to the INFERNO. Since we completed 3 rounds of other exercise groups, were able to subtract 3 reps each exercise for this last group of exercises. Time was getting short so the bearcrawls, crab walks, and lunge walks had to be forgone to get to the exercise movements. We didn’t get that last .1 this time…….)

Mary: The extra flutter Kicks were your Mary #yourewelcome

Numberama: 6

Namerama: Wambach, Ma Bell, Waldo, Yo Adrian (Respect), Prius (Respect), Defib

Pledge and COT

Announcements: F3 Summerville Anniversary Convergence 1/6/2018 7am at Faultline. F3 Summerville Anniversary Party 1/6/2018 4:30pm; bring the family and be considerate and keep things tidy and consider staying or coming back to help with clean up at the end Buuuut if you keep things tidy and in order, clean will be a breeze.

Devo: Appreciate – It’s easy to find things to complain about – problems with a situation, problems with a process, problems with a person. Stop and remember to appreciate things. Take notice of the good things in life. Good things don’t have to be monumental to have a positive effect on us. Appreciate the good parts of a process or the good characteristics of a person. Appreciate the warmth of the sun, the roof over our head, the shoes on our feet. Appreciate your ability not to fartsack. Appreciate that you finished a BC and didn’t passout. Appreciate.

Moleskin:   It was a quiet morning. Men did work.