Fitness. Fellowship. Faith.Intro: 9 strong beat the FOO and put in the work to become better at Faultline.
F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred
Weather: 45 and nice
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 regarding 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, 15 TTT IC, 15 LBAC F IC, 15 Overhead Clap IC, 15 LBAC B IC
The Thang:
Mosey to cage and each PAX grab a block then return to the flag. 6 cones have been laid out across the field. Each round, the exercises start at the first cone. A total of 110 reps were completed with each suicide round.
Round 1 – Squats
Round 2 – Curls
Round 3 – Deadlifts
Round 4 – Merkins/Overhead press, alternating exercises
Round 5 – Suicide Run, starting with the farthest cone
Stow blocks and return to flag
Mary:
10 Box cutters IC
10 Flutter kicks
10 Box cutters IC reverse direction
Numberama:
9
Namearama:
Hanging Chad, Horseshack, Bob Jones (Respect), Space Cowboy, Suds, X-Ray (Respect), Old Flame (Respect), Caterpillar, Minivan (QIC)
Announcements:
3rd Anniversary Convergence and party, Charlie Post 5k/15k
Pledge of Allegiance:
The Pax
BOM: (Prayer)
Led by Minivan