10 HIM for a Hot Beatdown - F3 Summerville

Intro: Nothin more that an ass kicking in the evening.

F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather: Hot and huuuumid

COP: TTT x 10 (IC), Imperial Walkers x 10 (IC), LBAC x10 (IC)

Everyone grab a block and head to the other side of the parking lot by the new building.

The Thang: Each exercise will be 26 reps. Each of my 2.0s was given the a chance to reduce 1 workout per set (3 workouts total to 13 reps) The catch is, they have no idea what the next exercise is and they need to decide before the name of the exercise is given.

In between Rounds we will run from stop sign to stop sign.

1^st Round

Squats-26 (OQ)

Diamond Merkins-26 (OQ)

Curls for the Girls-26 (OQ)

OHP-13 (OQ)

WWI Sit-ups-26 (OQ)

2^nd Round

Sumo Squats-26 (OQ)

Decline Merkins-26 (OQ)

One arm Curl-26 (OQ each arm)

Up and Overs-26 (OQ)

Damnits-13 (OQ)

3^rd Round

Smurf-Jacks-26 (IC)

Incline Merkins-26 (OQ)

Bat Wings-13 (IC)

Bent over Rows-26 (OQ)

American Hammers x 26 (OQ)

4^th Round

Calf Raises x26 (each position)

Genuine x 26 (IC)

Lulus x 26 (OQ)

Flutter Kicks x 13 (IC)

Stow block and go back to flag

Mary: No time

Namerama, numberama, announcements, pledge, prayer

Devo: Don’t be afraid to to let other guys in. Let yourself be vulnerable to someone else. Ensure that you have someone to talk to, not just workout with. That goes for the bad times and the good times.