Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

First Decision is the Better Decision

  • When: 20180223
  • QIC: Minivan
  • The PAX: B-Wax, Lake Effect (Respect), X-Ray (Respect), Bob Jones (Respect), Suds, Caterpillar, and Minivan


by

Intro:  7 strong started Friday out right by doing the harder thing and got better.

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

Weather:  60 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:

50 Flutter kicks IC, 20 SSH IC, 15 TTT IC, 20 High knees IC, 15 LBAC F/B IC

The Thang:

Mosey to cage and each PAX grab two blocks and assemble back at the field in front of the horseshoe pits.  8 Cones have been laid out (approx. 10 yards away from each other) for a suicide format BC.

PAX would farmer carry the blocks during the suicide rounds.  Normal suicide type format but on the way back to the start cone, PAX would stop at each cone and to the exercise.

Round 1

10 Squats with or without block (individual’s choice) and 10 Monkey Humpers

Round 2

Merkins on the block and Shoulder Shrugs

Round 3

Forward Run to cone and backward run back to start cone

 

Mosey back to flag for Mary

 

Mary:

10 Iron Cross On-Q, 10 Box Cutters IC

Numberama:

7

Namearama:

B-Wax, Lake Effect (Respect), X-Ray (Respect), Bob Jones (Respect), Suds, Caterpillar, and Minivan (QIC)

Announcements:

Mud Run, Ruck events, Running events

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Minivan

Moleskin:  At the start of the first round, YCH incorrectly said that there were 210 reps per round.  I was wrong, there were 360 reps.  Either way the PAX informed me they did not want to know the number before we started.  On the second round, I originally said the exercises were going to be Merkins on the block and derkins.  Switched that up to Merkins and shoulder shrugs.  Shortly into that round, again the PAX informed me the first decision is usually the better one to make.  During round three, I joking said we should be carrying the blocks and again the PAX said, the first decision was the best.