Flipper Archives - F3 Summerville

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

Conditions: 79 degrees – humid

FNGs: none

COP: 20 SSH IC, 20 IW IC, 20 TTT IC

The Thang:

1 min of merkins OYO

run to back parking lot

1 min of WWI situps on Q

run to bathroom area

1 min wall sit

run to horseshoe pits

1 min alternating step-ups

Repeat 4x

Mary: 40 alt speed Flutter kicks IC

Numberama: 11

Namerama: Hot Spot, Fannypack, Space Cowboy, Grits, Microwave, Splinter, Hospice, Smoky, Peg, Flipper

Pledge and COT

Announcements: Father’s Day convergence is approaching – more to follow

Devo: Mark Batterson’s “Play the Man” Tough love is not about being tough, it’s about serving and sacrificing for others. Luke 9:23 And he said to them all, If any man will come after me, let him deny himself, and take up his cross daily, and follow me.

Moleskin:

Conditions: 70 and slightly humid, cloud cover

Count: 16 pax

The Thang:

Warm up at COP: 30 SSH IC, 15 Don Quixote IC, split into hare and tortoise teams of 2 – (Battle Buddies)

Mosy to storage and pick up 1 CMU per team

Quick time to north-east corner with 8 – 2 man teams carry cmu between them.

Dora workout: one man down for exercise, one man corner to corner run (out and back), tag out and continue.

Station 1 – 300 merkins(100 incline, 100 decline, 100 standard)

Pack up and head out with battle buddies to south-east corner.

Station 2 – 200 leg reps – 100 block squats, 100 ballerinas with blocks

Pack up and head out with battle buddies to north-west corner.

Station 2 – 100 block curls

Pack up and head home, store cmus, and double time to COP.

COT: count, namorama, announcements, Pledge of Allegiance, BOM.

Devo: Hot Spot – Ordinary men opening talk

I didn’t know a minute could last so long – 11 June 2020

Dora’s Pack and Play – with my Battle Buddy!