Intro: YHC picked up this Q early this month. YHC wanted to bring something devo related since he has had a long week. The point of the workout was to show life does not get any easier…this workout will not as well. But we are all in this fight together.
Conditions: mid 60s, no precipitation, could feel a Fall breeze
Shortcake Special (Before the BC): Futurama
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.
LBAC x10 IC fwd/bck
OHC x10 IC
Catalina Winemixer x10 IC
Don Quixote x10 IC
grab a block, workout on basketball courts
a HARD workout:
Round 1: Hand release merkans x15 OQ, American hammer x15 IC w/block, Rows w/block x15 OQ, Damnits w/block x15 IC
- grab a partner complete 10 Partner Get Ups x10 OYO each
Round 2: Hand release merkans x16 OQ, American hammer x16 IC w/block, Rows w/block x16 OQ, Damnits w/block x16 IC
- with partner complete 10 Partner Iron Crosses x10 OYO each
Round 3: Hand release merkans x17 OQ, American hammer x17 IC w/block, Rows w/block x17 OQ, Damnits w/block x17 IC
- with partner complete 20 Partner Merkans x20 OYO together each (high five each other with one arm when you come up after merkan)
- 1 minute Wall Sit OQ
Round 4: Hand release merkans x18 OQ, American hammer x18 IC w/block, Rows w/block x18 OQ, Damnits w/block x18 IC
- with partner complete 10 Partner Get Ups x10 OYO each
- complete 1 round of Usain Bolts. 1 person chooses an exercise then runs around the tennis courts. Rinse Repeat till everyone goes.
Round 5: Hand release merkans x20 OQ, American hammer x20 IC w/block, Rows w/block x20 OQ, Damnits w/block x20 IC
6 Minutes of Mary:
Iron Crosses, Flutterkicks, Low Plank, LBCs, X’s & O’s, South American Hammer, Boat Canoe, Tables
Bedpan, Tinder, Olaf, Futurama, McFly, Sofia, Harbaugh, Beanie Baby, Shrute
A 1 mile Domestic Violence Awareness Hike is happening in October (contact Redo if interested). Men’s Hike is approaching soon. IronMan Challenge is soon.
Pledge of Allegiance: did this
Led by Bedpan
Led by Bedpan
YHC has had a long week. He has been feeling on 1% everyday. The gas tank is low. Life has definitely not gotten easier for him due to studying, classes, grades, CSU basketball and Publix. He has been taking 1 day at time and remembering how important endurance is in life. When some days are much harder than others it is okay to vent to those that love you and want the best for you. We are not alone and we need to reach out to others when we have a shitty day. We are in this together. That was the point of this HARD workout. It isn’t going to get any easier, the reps continued to increase, but we were all in the fight together and completed the partner get ups…together. Keep pushing!
Great workout and a beatdown as promised. Thank you for the opportunity to lead.