Pull

Intro:

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

Weather Conditions:

38°.  Clear.

FNGs:

None

COP/Warm up:

• 2 Extra Slow Pull Ups

The Thang:

• Lawn Mower – 10 IC
• Curls – 20 IC
• Lawn Mower – 10 IC
• Curls – 20 IC
• Lawn Mower – 12 IC
• Curls – 20 IC
• Merkins – 10 IC
• On your face Overhead Clap – 10 IC
• Merkins – 10 IC
• On your face Overhead Clap – 10 IC
• Cusak block 1/4 Lap
• Curls – 20 IC
• Lawn Mower – 12 IC
• Cusak block 1/2 lap
• Merkins – 10 IC
• On your face Overhead Clap – 10 IC
• back to the shed and get 2nd block
• 1 lap farmer’s carry

Mary:

• American Hammer with Block – 10 IC
• WW1 with Block – 8 on Q
• LBC (touch outside of calf with opposite arm to work sides) – 25 IC
• 1 lap Mosey

COT:

• Pledge; Prayer

Announcements:

• If you have not yet read Freed To Lead, carve out some time to make that happen.
• Q school: will be held on Saturday 9 February at The Ditch to begin directly after the workout.  Reminder: The Ditch Saturday workouts begin at 0600 and end at 0700.  We hope to start Q school NLT 0710 and should be done NLT 0800.  Muscadine will be leading this Q school.  Please respond to the Facebook event if you will be attending.  If anyone would like to attend a Q school, but cannot make this one, please get with your AO Q to request another one for your area.  
• SET YOUR GOAL
  (Just some of the events our brothers are taking on in 2019)

February 16 – Charleston GORUCK Tough – http://www.goruck.com

March 9 – Parris Island Triathlon Sprint – https://www.trisignup.com/Race/SC/ParrisIsland/ParrisIslandSprintTriathlon

March 9 – Peyton’s 50k – http://www.run4p.com

March 22 – Palmetto 200 – http://www.palmetto200.com/

April 27 – White Lake 70.3 Triathlon – https://www.trisignup.com/Race/NC/Elizabethtown/wlspringhalf

May 3 – Charleston GORUCK HTL – http://www.goruck.com

May 19 – Charleston Triathlon Sprint Series Race 1 – https://www.ccprc.com/1507/Charleston-Sprint-Triathlon

June 1 – Lowcountry Splash – http://lowcountrysplash.com

June 16 – Charleston Triathlon Sprint Series Race 2 – https://www.ccprc.com/1507/Charleston-Sprint-Triathlon

July 7 – Charleston Triathlon Sprint Series Race 3 – https://www.ccprc.com/1507/Charleston-Sprint-Triathlon

July 28 – Charleston Triathlon Sprint Series Race 4 – https://www.ccprc.com/1507/Charleston-Sprint-Triathlon

August 11 – Charleston Triathlon Sprint Series Race 5 – https://www.ccprc.com/1507/Charleston-Sprint-Triathlon

September 29 – IRONMAN Augusta 70.3 – http://m.ironman.com/triathlon/events/americas/ironman-70.3/augusta.aspx

October 13 – Chicago Marathon – https://www.chicagomarathon.com

October 19 – IRONMAN Wilmington 70.3 – http://m.ironman.com/triathlon/events/americas/ironman-70.3/north-carolina.aspx

December 14 – Kiawah Marathon – https://kiawahresort.com/recreation/kiawah-island-marathon/

Moleskin:.

Good times with Luigi.