Intro: Time for a kinder more gentle approach to a beatdown. I promised no blocks or anything heavy today and I delivered on that promise.
Conditions: Beautiful, low 60s!
Shortcake Special (Before the BC): Urkel and Redo for a ruck patrol of Faxback
Ruckers: Urkel and Redo
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.
SSH x 20, TTT x 10 (please), IW x 15, arm circles OYO
4 Corners: Legs – Dynamic lunges (forward and back IC) x 15 ea leg, Bobby Hurley’s x 20, Squats x 20, Monkey Humpers x 20 IC.
Chest – Outcast Merkins x 10, Alt shoulder tap plank x 20, single wide arm Merkin x 10 ea arm, Alt shoulder tap plank x 20.
Shoulders – Carolina Dry Docks x 20 on all four corners with Bear crawl transition on the short sides and jail break on the long sides.
Abs – LBC x 30 IC, AH x 30 IC, flutter kicks x 30 IC, freddie mercury x 30 IC
6 Minutes of Mary:
PAX choice x 25 each
saget, flash, uga, redo, mr feeny, urkel, pinwheel, wolverine, inboard
Pledge of Allegiance:
A heavy hand is not necessary to be productive or efficient. This lesson was applied in the workout by not using anything “heavy” to lift but using dynamically challenging movements. This requires more effort to control just as we are to have self control in our words and actions. When confronted with bad behavior from our children or attitude from our spouse we should rise above the use of a heavy hand. When I use a harsh tone, yelling or a knee jerk punishment it feeds the behavior I am trying to correct and in turn creates a never-ending cycle of bad decisions. Love and Mercy win the day.