Intro: YHC created this Q a couple days ago. On his way to The Jones a train was stopped in the middle of the road on East Montague. He ended up only being a couple minutes late but it was time for Men at The Jones Eat Bear.
Conditions: Mid 70s, no rain, a little humid
Shortcake Special (Before the BC): 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.
Jump Squats x20 OQ
mosey over to shed and grab a block per person
Bear Squares w/Merkans: blocks were arranged 3 steps in between in a line, there were 4 blocks. Start off by completing 5 Merkans on the left side of the block, crawl up, right, down, and right…do 5 more Merkans beside the next block then crawl up, right, down, then right. Continue this process till you bear crawl around the final block. (Did 2 rounds of this exercise).
Bear Crawl Suicides: blocks were arranged 10 yards apart in a line, there were 4 blocks (40 yards). Start off by bear crawling to the first block, turn around then crawl back to the starting line. Complete this exercise like normal suicides but do them while bear crawling. (Did 1 Round of this)
PAX Mosey Around Track once
Bear Crawl Jump Squats: blocks were arranged 10 yards apart in a line, there were 4 blocks (40 yards). Start off by bear crawling to the first block, stop, do 10 Jump Squats…then bear crawl to the next block. Complete this exercise by reaching the final block. YHC reduced reps of Jump Squats to 7 for the next round back.
PAX Indian Run around track once
Lunges w/block OYO: Lunge walk with block 20 yards, then Lunge walk with block back to starting line
Squats w/block x50 OQ
6 Minutes of Mary:
American Hammer without block x20 IC
Freddy Mercury x25 IC
Bed Pan, Cisco, Dorothy Mantooth, Hard Drive
Pledge of Allegiance: The PAX
Led by Bed Pan
Led by Bed Pan
Proverbs 17:17 “A friend loves at all times, and a brother is born for adversity”. This was YHC’s devo and he discussed how animals in the wild live longer when they have more friends. Even as humans it is easier to go through hard times in life with a true friend’s support. This is why we F3. We enjoy pushing each other to workout and be better community leaders because we are not alone at F3.
YHC loved Greenbags workout on Monday at Faultline. There were a good bit of Bear Squares and I wanted to do an entire Leg workout with a ton of Bear Crawl exercises at The Jones Q. The PAX’s legs were dead dead dead. Great push everyone.