Intro: This edition of Faultline was all about arms and shoulders, with super-sets. 21 men muscled through this smoke-session, including FNG Regerts (aka Mike Wright).
Disclaimer: Given. 1 FNG.
Warmup: Burpee x1 (there’s no stretching in F3), arm circles, merkins x20
Thang: Grab 1 block and 2 bricks and circle around the flag.
Each exercise has a primary, secondary, and tertiary position. When you can no longer perform the exercise from the primary position, drop back to the secondary position, then to the tertiary position. All exercises in cadence or on Q. Keep moving.
Curls – single arm w/ block, then 2-handed w/ 1 block, then 2 bricks.
OHP – use 1 block, then 2 bricks.
WW1 Situps – use 1 block, then 2 bricks, then LBC’s.
Pushups – derkins, then merkins, then incline.
Tri Extensions – use 1 block, then dips on block, then 2 bricks.
Curl your block then pass to the man next to you.
OHP, then pass to the man next to you.
Alternating merkins on blocks. Rotate around the circle until you return back to your block.
Pair-up for Rock, paper, scissors – loser stows both blocks, while winner stows bricks.
Mary: Guantanamo w/ block
Numberama, Namerama, Pledge, Announcements, Prayer Requests:
Devo: You can tell a lot about a man by the company he keeps. Surround yourself with friends who make you a better person.
Moleskin: Good turnout for a Saturday convergence! 8 men stuck around for Q School too, including Hollywood, Mack, WeeWoo, Harbaugh, Cisco, Space Cowboy, Snyder, and Dry Prime.