• Backblasts
  • Schedule
  • Events
    • Ultimate Mud Run for F3 Nation
    • The Hurricane Is Coming
    • Sheepdog Program
  • PAX list
  • Leadership
  • F3 Summerville Forums
  • FNG
  • Q information
  • Login

Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

1st Incinerator of the year

  • When: 20220120
  • QIC: MasterLoad
  • The PAX: Motherboard (R), Defib, Wing Nut, Space Balls, Pink Slip


2022-01-25 by Master Load Leave a Comment

Intro:   Same challenge every month.  Start at 15 reps for each exercise below and drop by 1 every lap.  45 minutes, all gas no stop.

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

Weather: Cold and getting wetter the later it was

The Thang:  The Incinerator

1 – Step Ups

2 – Curls

3 – American Hammers

4 – Merkins

5 – Jump Squats

6 – Dips

7 – LBC

The results:

MotherBoard – 7.6

Space Balls – 5.0

Defib – 6.0

MasterLoad – 6.2

WingNut – 7.0

Pink Slip – 6.1

Numberama, Namarama, Annoucements, Pledge, Prayer Request

Filed Under: Accelerator

Leave a Reply Cancel reply

You must be logged in to post a comment.

© 2014 F3. All Rights Reserved

Copyright © 2023 · Genesis Child Theme - F3 Summerville on Genesis Framework · WordPress · Log in