Mercy is for the Strong - F3 Summerville

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

Conditions: Upper 60’s

FNGs: None

COP: Mosey, TTT, Mt. Climbers, Stretch, LBAC’s, John Kreese’s (Knuckle Merkins)

Grab blocks

The Thang:

YHC and several of the other Pax watched Cobra Kai and nostalgia ran high during the BC. YHC introduced the John Kreese (merkins on your knuckles)

Introduced “Keeping Up With the Jones’ (KUWJ) style workout to the Faultline PAX!

When you see the acronym (KUWJ) your partner will execute the exercise then you have to “one-up” them on each exercise.

For example: Merkins to 10 (KUWJ) OYO– Your partner executes one merkin. Then you execute two merkins. Then your partner executes three. Then you do four… Do this all the way up to 10.

By the end of the exercise Partner 1 will have completed 25 burpees & partner 2 (the one Keeping Up With the Joneses) will have completed 30.

Let’s Begin No Mercy:

10x Blockees IC

Pax split up into two groups and we execute KUWJ exercises together.

KUWJ to 10 each: Merkins, Squats, Push Press, Calf Raises, Dips

Mosey with block- Short Circle

10x Burpees IC

(Leave Block) Jailbreak 50+ Yards

10x Burpees IC

Jailbreak 50+ Yards

Cusak Block back to Flag 50+ Yards

10x Blockees IC

KUWJ to 8 each: Merkins, Squats, Push Press, Calf Raises, Dips

Mosey with block- Short Circle

10x Burpees IC

(Leave Block) Jailbreak 50+ Yards

10x Burpees IC

Jailbreak 50+ Yards

Cusak Block back to Flag 50+ Yards

10x Blockees IC

KUWJ to 6 each: Merkins, Squats, Push Press, Calf Raises, Dips

Stow Blocks

Mary: Mt. Climbers, Rockers, WWI Situps – Finish off with John Kreese’s

Numberama: 9

Namerama: 50-50, Bee Wax, Bellator, Head Gear, Lake Effect, Mini Van, Space Cowboy, X Ray

Pledge and COT – Done

Announcements: Mud Run