The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
FNGs: None..but did have a first time appearance from Daniel-San, who used to attend F3 in Mt. Pleasant and has recently moved to the Summerville area.
COP: SSH x25 IC; TTT x10 IC; Imperial Walkers x15 IC; LBAC Forward & Backward OYO
I periodically gave the pax a vote between two options for how we would proceed with the workout…
We each grabbed a block and gathered back up at the flag.
Vote #1 – Curls for the Girls or Lawnmowers (Curls won)
-Curls x15 on Q
Vote #2 – Running or lunge walk (Running won)
-Curls x15 OYO then run to the no parking sign and back…repeat for several minutes until I decided to change things up.
Vote #3 – Tricep Extension or Overhead Press (Overhead press won)
-Curls x15 OYO then Overhead Press x15 OYOU then run to the no parking sign and back…repeat for several minutes until I decided to change things up.
Vote #4 – Bear Crawl orLunge Walk (Lunge Walk won)
-Curls x15 OYO; OH Press x15 OYO; Lunge Walk around the circle; run to the no parking sign and back…repeat for several minutes.
Vote #5 – Jump squats or monkey humpers (Monkey Humpers won)
-Monkey Humpers x15 4-count OYO; Lunge walk around the circle; run to the no parking sign and back….only had time to do this once.
Vote #6 – Flutter kicks or LBCs (Flutter Kicks won)
-Flutter Kicks x25 IC
-LBCs x15 IC (did them anyway despite the loss in the vote)
Namerama: Fish n Chips, Mayhem, Repo, Daniel-San, Waldo
Pledge and COT
Announcements: This Saturday is the first Saturday in July, so Bedrock will be hosting the rotating Saturday workout at 0600. Guild is Wednesday at 0500 at Wescott Park.
Devo: When fewer people are voting, your vote has more sway…keep that in mind on days like today when there are primary run-off elections.
Moleskin: I brought back a workout I did in November 2020 on Election Day with a few minor adjustments. It is a good mix of strength work and cardio, and seemed to be well received. We welcomed Daniel-San (Alonzo Crawford) to F3 Summerville, as he recently moved to the area after being a part of F3 in Mt. Pleasant. Always nice to see a new face at Bedrock.