The Circle of Pain

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

Conditions: 61 degrees

FNGs: None

COP:  High Knees x 20 IC, Imperial Walkers x 20 IC, Monkey Humpers x 10 IC, Don Quiote x 10 IC, LBAC x 10 IC (Forwards and Backwards)

The Thang:

Extended Circle of Pain session today…

Everyone to the cage. Grab one block and two bricks. Circle back up at the flag.

Lawnmower x 15 (each arm)

Counterweight Squat x 10

WWI Sit-ups x 10 w/bricks

Burpee x 10

Run a loop around the armory and the Tremor parking lot.

Curls for the Girls x 10 IC

Calf Raises w/the Block x 10 IC

American Hammer x 15 w/bricks IC

Overhead Press x 20 OYO

Ballerina Burpees x 10

Run a loop around the armory and the Tremor parking lot.

Tricep Extension x 10 w/block

Upright Rows x 20 OYO

Overhead Clap w/bricks x 20

Step Back Lunges w/bricks x 10 (each leg)

WWII Sit-Ups w/bricks x 20

Deadman Burpees x 10

Run a loop around the armory and the Tremor parking lot.

Stow the blocks and bricks.

Split into two groups. Group 1 executes 10 Pull-Ups each while Group 2 holds People’s Chair. Flapjack.

Suicide in front of the armory.

Mary: Indian Sit-Ups x 20 IC, Flutter Kicks x 15 IC, Makhtar N’Diayes x 10 IC, Pickle Pounders x 10 IC, Superman x 10

Numberama, Namerama, Announcements, Pledge, COT

Devo: Cannoli shared about a 3^rd F opportunity at Home of Hope in Summerville. This is a men’s homeless shelter and they would like us to be involved in a fellowship effort with the men currently staying there. Cannoli and Muscadine both shared about the importance of impacting our immediate community through efforts such as this.

Moleskin: The PAX were introduced to two new styles of Burpees today:  The Ballerina Burpee and the Deadman Burpee. Burpees are always a good one to start some mumble chatter. The PAX more than held their own, however, and were not deterred by the burpees at the end of each circuit. In the end, YHC was pleased with the mumble chatter and signs of exertion he observed in the PAX. Strong numbers today, and strong accountability from a great group of men. #TOTS