Kill the Spider

Conditions: 60 degrees with a dense fog

Shortcake Special (Before the BC): None

Ruckers: None

FNGs: No FNGs

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:
SSH, Arm Circles, TTT, grab a block

The Thang: 
Spider – upper body: Merkins, Upright Rows, OHP, Block Swings, LBC IC
Spider – lower body: Block squats, lunge w/ block, each leg, mountain climbers IC, burpees, flutter kicks IC

6 Minutes of Mary: 
curls, WWI, Freddie Mercury’s, X’s and O’s

Numberama: 7

Namearama: Sagat, Pinwheel, Flash, Uga, Olof, Dabo, Mr. Feeny

Announcements: Ruck for Hunger, Nov 17th

Pledge of Allegiance: done

BOM: (Prayer)
Led by Mr. Feeny

Devo: Confidence changes everything. How do we build confidence as men.  By seeing ourselves accomplish things we didn’t think we could do.  F3 has provided me the opportunity to accomplish the near impossible task of getting me out of bed at 4:30am and completing physical activity.  This giant accomplishment gives me confidence as a man  as to how much I am truly capable of.  I am a more confident leader, husband and friend. How does this confidence build in our faith in God?  We can likewise take steps out of our comfort zone and see God work.  Ask God for big things and see him accomplish in your life.  So much in life comes down to confidence.  It costs us nothing but simply the belief in our God and the belief in ourselves.

Moleskin:
It was a great VQ for me today.  I wanted to make sure there was enough suck to make it worth getting out of bed.  Thanks to Sagat for the coaching. Looking forward to my next Q.