Intro: 2 men kicked the COLD to the curb and bettered themselves and pushed each other.
F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred
Weather: 31 and cold
Shortcake Special (Before the BC): 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.
SSH Complex (Picked this up in St. Louis, they called in the Motivator), 10 TTT IC, 10 LBAC F/B IC
We ran around the park on the shorter loop stopping at 3 different points to perform an exercise. Rinse and Repeat as time allowed. Here are the exercises.
- Stop 1 – 10 Hand Release Burpees OYO (Stop at intersection of the paths by coupon storage)
- Stop 2 – 20 Iron Cross On-Q (Stop at water fountain by playground)
- Stop 3 – 30 Squats On-Q, changing stance from narrow, to normal, to wide at 10 count (Stop at light pole by horseshoe pits)
No Time for Mary
Caterpillar, and Minivan (QIC)
Ray of Hope 5K, Anniversary Convergence, and the Anniversary Party
Pledge of Allegiance:
Led by Minivan
YHC was disappointed that there was only 1 other person that showed up in the morning. Hopefully it was because the men were at other AO getting it done and not choosing to stay in bed on a cold morning. The SSH Complex that I got from St. Louis goes like this, in succession without stopping, 8 rounds with counts starting at 8 and descending to 1. Full SSH, Half SSH (only raise arms halfway), only legs, no arms, then only hopping, no legs or arms. You perform an 8 count for each, then a 7 count for each and so on down to 1, no stopping.