F3 is a national network of free, peer-led workouts for men. We plant, grow and serve these groups to invigorate male community leadership.
Weather: 71 degrees and muggy
Disclaimer: done (no one new). This will be a fast pace workout and everything will be on a hop/jog/sprint….no walking…if you are waiting..you are planking
The THANG: Election day workout!
7x SSH (US house of reps from SC); 45x flutter kicks (45 presidents of the US—grover was 22 and 24); 20x squats; 20x Don Quiote; 15x through the tunnel; 10x Merkin. All exercises in 4count cadence;. Equals 117. Number of governors for SC. Mosey to tennis courts for elevator to hell
MUST bear crawl BETWEEN EACH STATION
Station 1: 5 burpees
Station 2: 5 burpees/10 WWi sit-ups
Stations 3: 5 burpees/10 WWi sit-ups/20 Carolina Dry Docks (CDDs)
Station 4: 5 burpees/10 WWi sit-ups/20 CDDs/30 Squats
Station 5: 5 burpees/10 WWi sit-ups/20 CDDs/30 Squats/40 merkins
Station 6: 5 burpees/10 WWi sit-ups/20 CDDs/30 Squats/40 merkins/50 LBCs
WHAT GOES UP, MUST COME DOWN….elevator back down..stations 6 to 1.
COMPETITION TIME. Break up into groups of 4 people (there were 4 groups and YHC was the odd man out). Sprint down the tennis courts and back with 1 burpee at the end of the tennis court…tag the next guy for relay. WINNERS GET A BOTTLE OF WINE………
MARY- X’s and O’s. Flutter Kicks, Merkins
Prayer requests: Bellator’s health.
Announcements: Ruck for Hunger, Christmas party
Moleskin: don’t eat Chipotle the night before. Good Times had that happen to him and well….he didn’t even make it through the first exercise in the COP. A good time does not include Chipotle for Good Times.