11 Days of Seismic

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

Conditions: Cold but dry

FNGs: None

COP:  

SSH: 15 (IC)

TTT: 10 (IC)

Imperial Walkers: 10 (IC)

Terrible Ts: 10 (IC)

The Thang:

1^st Day of Seismic: Low Plank for 60 seconds

2^nd Day of Seismic: 2 Brupees, Low Plank for 60 Seconds

3^rd Day of Seismic: 3 Alternating Shoulder Taps (IC), 2 Burpees, Low Plank for 60 Seconds

4^th Day of Seismic: 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2              Burpees, Low Plank for 60 Seconds

5^th Day of Seismic: 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating              Shoulder Taps (IC), 2 Burpees, Low Plank for 60 Seconds

6^th Day of Seismic: 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3      Alternating Shoulder Taps (IC), 2 Burpees, Low Plank for 60 Seconds

7^th Day of Seismic: 7 Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg),  4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2Burpees, Low Plank            for 60 Seconds

8^th Day of Seismic: 8 Monkey Humpers (IC), 7 Pickle Pounders, 6 Squats (On  Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC),        2 Burpees, Low Plank for 60 Seconds

9^th Day of Seismic: 9 Mountain Climbers (IC), 8 Monkey Humpers (IC), 7          Pickle Pounders, 6 Squats (On Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3          Alternating Shoulder Taps (IC), 2Burpees, Low Plank for 60 Seconds

10^th Day of Seismic: 10 American Hammers (IC), 9 Mountain Climbers (IC),    8 Monkey Humpers (IC), 7 Pickle    Pounders, 6 Squats (On Q), 5 Lunges          (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder Taps (IC), 2Burpees,            Low Plank for 60 Seconds

11^th Day of Seismic: 11 LBCs (IC), 10 American Hammers (IC), 9 Mountain      Climbers (IC), 8 Monkey Humpers (IC), 7 Pickle Pounders, 6 Squats (On          Q), 5 Lunges (Each Leg), 4 Merkins (IC), 3 Alternating Shoulder  Taps                (IC), 2Burpees, Low Plank for 60 Seconds

 

Mary: No time

Numberama: 15

Namerama: Fanny Pack, Goose, Old Flame, Cannoli, Smokey, Sprinkles, Space Cowboy, Limp Hose, Bee Wax, Peg, Greenbags, City Slicker, Muscadine, Good Times

Pledge and COT

Announcements: replace with announcements

Devo: Embrace the season you are in. If times are good, enjoy it and be thankful. If times are not good, make the necessary changes. 

Moleskin:   Cannoli fought “thinking he might be sick” to join us this morning.