The Jones 12/27/2018. Welcome FNG Link.

Intro: YHC signed up for this Q last week because he saw no one has taken it yet. Showed up on time knowing there would be a decent turn out from the HCs on YHC’s preblast. Needed to lead a beat down from all the eggnog and cookies I had for Christmas (insert background badass music here).

Conditions: Dark, mid 40s, no precipation, cloudy, quiet

Shortcake Special (Before the BC): none

Ruckers: none

FNGs: 1 – Link (Marvel’s brother, Marvel is from Virginia and is visiting F3 summerville)

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:
LBAC x10 IC

BBAC x10 IC

TTT x10 IC

SSH x15 IC

1 lap Indian Run around track

no blocks needed, just listen to the workout as explained.

The Thang: 
YHC enjoyed leading a ladder workout at Accelerator last Thursday, but not many PAX were there to experience it. YHC decided to do another one today with a little more PAX to truly embrace the SUCK. Start with merkans, then bear crawl, then squats, then jailbreak, then freddy mercuries and then finally burpees [that is 1 round]. Increase merkans, squats and freddy mercuries by 5 reps each until you get to 30. 30 reps is the top of the ladder.

First Round: Merkans x10 OQ (Bear Crawl 10 yards and back OYO), Squats x10 OQ (Jailbreak 20 yards and back OYO), Freddy Mercuries x10 IC (Burpees x5 OYO).

2nd Round: Merkans x15 OQ (Bear Crawl 10 yards and back OYO), Squats x15 OQ (Jailbreak 20 yards and back OYO), Freddy Mercuries x15 IC (Burpees x5 OYO).

3rd Round: Merkans x20 OQ (Bear Crawl 10 yards and back OYO), Squats x20 OQ (Jailbreak 20 yards and back OYO), Freddy Mercuries x20 IC (Burpees x5 OYO).

4th Round: Merkans x25 OQ (Bear Crawl 10 yards and back OYO), Squats x25 OQ (Jailbreak 20 yards and back OYO), Freddy Mercuries x25 IC (Burpees x5 OYO).

5th Round: Merkans x30 OQ (Bear Crawl 10 yards and back OYO), Squats x30 OQ (Jailbreak 20 yards and back OYO), Freddy Mercuries x30 IC (Burpees x5 OYO).

1 lap mosey around track.

6th Round: Merkans x25 OQ (Bear Crawl 10 yards and back OYO), Squats x25 OQ (Jailbreak 20 yards and back OYO), Freddy Mercuries x25 IC (Burpees x5 OYO).

7th Round: Merkans x20 OQ (Bear Crawl 10 yards and back OYO), Squats x20 OQ (Jailbreak 20 yards and back OYO), Freddy Mercuries x20 IC (Burpees x5 OYO).

moved into Mary.

6 Minutes of Mary: 
THORS x15 IC

recover recover

Numberama: 
6

Namearama:
Bedpan, Hard Drive, Cisco, Recount, Marvel, Link (FNG)

Announcements:
Pray for: Cisco’s mother in law (started throwing up everything she ate yesterday and has been smoking for a long time), pray for everyone traveling during the Holiday season, pray for Harbaugh’s hamstring injury.

Announcments: F3 anniversary party is at Dorchester boat club 1/12/19 around 5:30. Liquefaction “shit show” is coming up.

Pledge of Allegiance: did this

BOM: (Prayer)
Led by Bedpan

Devo:
none

Moleskin:
Workout was a beat down. It went very well. I assume everyone is still sore. Sometimes you don’t need coupons to workout. Welcome FNG Link!