Shooting from the Hip

Intro:  7 strong at Faultline.  Original Q slept through his alarm so this was a make it up as we go kind of BC.

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

Weather:  49

Shortcake Special (Before the BC):  0

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, 10 TTT IC, 15 LBAC F/B IC, ,15 Mtn Climbers IC

The Thang:

Mosey to cage and each PAX grab a log and line up in front of the Armory facing the street.

Format:  perform an exercise move across field, perform exercise

10 Merkins on log On Q, lunge walk with log, 1o Derkins On Q lunge walk back

10 Curls On Q, bear crawl push log, 10 Curls, bear crawl back

Long Lap around park

10 Overhead press, up and over, IC, bear/log crawl, 10 Monkey Humpers IC, bear/log crawl back

10 Overhead press, up and over, IC, bear/log crawl, 10 Monkey Humpers IC, bear/log crawl back

10 Narrow Squats On Q, lateral lunch walk, 10 Wide Squats On Q, lateral lunge walk back

Stow logs and line up again armory wall

50 Calf raises IC

Mosey back to flag for Mary

 

Mary:

Box Cutters, The 100.

Numberama:

 

Namearama:

Space Cowboy, Caterpillar, Bob Jones (Respect), Horshack, Lake Effect (Respect), Dry Prime, and Minivan (QIC)

Announcements:

Mud Run, Beer Mile

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan