The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: 70’s and humid. Fall ain’t here yet bro
COP: 10 TTT IC low and slow, leave left leg planted and pull right leg behind hold until all PAX count around circle; do same with right leg planted and pull left up; 10 LBAC forward, 10 LBAC reverse, 10 overhead clap, 10 moraccan night club
1 Burpee OYO
10 WW1 situps on Q
2 Burpees OYO
9 Carolina Dry Docks on Q
3 burpees OYO
8 squats on Q
4 burpees OYO
7 WWI Sit ups on Q
5 burpees OYO
6 CCD on Q
6 burpees OYO
5 Squats on Q
7 burpees OYO
4 WWI situps on Q
8 burpees OYO
3 CCD on Q
9 burpees OYO
2 squats on Q
10 burpees OYO
1 WW1 Situp on Q
*The run in the following was the short route around tennis court and back*
Hold high plank until your turn. When you birth month is called take off on the run. When man gets around the corner YHC called next month. Goal is to catch the man in front of you but not get caught by the man behind you. January-December
Hold high plank until your turn. When you birth month is called take off on the run. When man gets around the corner YHC called next month. Goal is to catch the man in front of you but not get caught by the man behind you. December-January
Line up oldest to youngest. Hold plank until your turn. Most respected man takes off first. Next man follows when man in front of him makes it around the corner
Do the exact same except youngest to oldest.
Walk over to the community center parking lot. Pair up with someone about your same speed. Race from flag through parking lot. Loser of race does 3 burpees while winner does 1. Race from end of parking lot back to the flag pole.
Indian Run around Doty park. Run for 90 seconds. Halt. 10 squats on Q. 10 merkins on Q. Continue indian run for 90 seconds. halt. 10 squats on Q. 10 merkins on Q. Continue Indian run for 90 seconds. halt. 10 squats on Q. 10 merkins on Q. Panda set the pace for 90 seconds. Halt. 10 squats on Q. 10 merkins on Q. Placebo led us back to the flag pole @ community center for 90 seconds. Halt. 10 squats on Q. 10 merkins on Q. Line back up @ flag pole. Bernie Sanders run to end of parking lot and back to the flag pole. Lunge walk to end of parking lot and back to the flag pole.
Mary: r5 WW1 situps on Q. 15 Ray Charles IC. 15 Heels to heaven. 10 WW2 situps. 10 ashy knees on Q (named by Panda. On your back with knees bent put hands on thigh and do crunch until fingers pass the knee) 10 V up on Q. 10 American hammer IC. 10 flutter kicks on Q. 10 pickle pounders IC
Namerama: Placebo (R), Motherboard (R), Spooky (R), Old Flame (R), Peg (R), Pretzel, High Stick, Nacho Libre, Panda, Too Much, Good Times, Lite Brite, Sakrete
Pledge and COT. We did that
Announcements: St Pauls food distrubution headed by Goose October 10th. 7-11. Ruck for Hunger headed by Goose Novermber 21. Mens hike headed by Mary November 12-14
Devo: New Day
Light is sweet; how pleasant to see a new day dawning. (NLT) ( Ecclesiastes 11:7 )
When was the last time you had the chance to see the sunrise? It’s breathtaking watching the light slowly take shape at the start of a new day. It’s a simple reminder that each day has the potential for so much beauty. Today is a new, glorious day! Take the chance to create beautiful things on this new day.
Moleskin: YHC wanted to get the blood pumping this morning. Put a pretty ballsy preblast up and the F3 Summerville crowd showed up and showed out. Glad to see one of our newest guys (Nacho Libre) make the ride from The Jones area this morning. Apologies to Lite Brite. Guy showed up @ 0700 for the workout just as we were finishing up. Apparently there is some discrepancy on one of our social media sites. YHC is in contact with our IT guys. Thanks for allowing me to do some crazy stuff this morning. #bettertogether.