All about the number 7

Intro:  6 Strong for Friday at Faultline.  There were seven slots open for the rest of August so we did the BC around the number 7  Awesome work everyone.

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

Weather:  74 and very humid

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:

10 SSH IC, 10 LBAC F/B IC, and 10 TTT IC

The Thang:

PAX moseyed to the block pile and grabbed 1 block each and assembled in the tennis courts.  From there we completed 3 rounds of 7’s.

• Round 1 – Burpees/Hurpees (Hand release merkins), forward and backward bear crawl across the court.
• Round 2 – Left lateral lunge/Right lateral lunge, forward and backward lunge walk across the court
• Round 3 – Squats (Narrow, regular, wide)/Curls (bottom to half, half to top, full) cusak back and forth across the court

 

Mary:

21 Flutter kicks IC, 21 Leg raises On-Q, 21 Alt Heel taps IC, 21 American Hammer IC, 21 Box Cutters On-Q

Numberama:

6

Namearama:

Next Chapter, 50-50, PTI, Old Flame (Respect), Bob Jones (Respect), and Minivan (QIC)

Announcements:

Fundraiser for Stringbean’s daughter

Pledge of Allegiance:

The Pax

BOM: (Prayer)

Led by Bob Jones