circle of suck/calisthenics

Conditions: 45 cold

Shortcake Special:none

Ruckers: none

FNGs: none

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to 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: ttt 15 ic, ssh 15 ic, dq 10 ic, iw 10 ic

The Thang: circle of suck, grab 2 blocks ea

50 prisoner squats on q, 50 flutter kicks ic, 50 am hammers q

50 push ups , 50 cftg (25 top half, 25 bottom half) on q

50 dips in betw blocks oyo, 50 lawn rows w block 25 ea side

100 calf raises (33 neu, 33 pigeon, 33 penguin), 25 sh presses w bl on q,  50 goblet squats w bl oyo

rinse and repeat except push ups-modified 25 lower half – 25 upper half of pushup

6 Minutes of Mary: 
25 iron crosses oyo, box cutters 15 ic, boat/canoe on q

Numberama: 
6

Namearama:
yes

Announcements:
the mud run, of course, the oak

Pledge of Allegiance:

BOM: (Prayer)
Led by chowdah

Devo:
Led by chowdah.  not doing life as with working out, alone