Intro:

Conditions: Humid, Windy, and Wet (perfect conditions for suck)

Shortcake Special (Before the BC): Nope

Ruckers: None

FNGs: Make sure to ask if there are any new guys (not FNGs, since they probably don’t know what an FNG is). Keep an eye if any folks show up late because they might be FNGs.

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.

COP:
SSH x 20, TTT x 10, Arm Circles OYO

The Thang:
PAX was instructed to grab a sandbag and line up on the basketball court. Todays WOD was a pair 11s as follows:

First exercise was squats with the bag (descending) and to transition across the court via walking lunges with the bag. Second exercise was overhead press with the bag (ascending) and to transition back to the start by lunge walking backwards.

Second set was started off with high plank pull throughs with bag and one Merkin for each pull through (descending) with a bear crawl transition to the other side of the court. The next exercise was american hammers (ascending) 4 count and transition back to the start via crawl bears.

Time became short and the second set was ended early for a little fun. The PAX carried their sandbags to the tennis court for a short 2 min game of 3 on 3. Teams were to attempt placing their bags on the opposite side of the net and run back to midline to perform 3 burpees before sending more bags back over the net. This game could have gone better if not for the bags breaking apart and leaving a crime scene of sand on the court.

6 Minutes of Mary:
No Time

Numberama:
6

Namearama:
Saget, Stalkers, Mack, Gru, Futurama, Wee Woo

Announcements:
Hurricane Ruck this weekend in Camden to support the SC state guard

Pledge of Allegiance/BOM: (Prayer)/Devo:
Prayers for Malachi as he is transported to UCLA for additional surgery, Praise for Futurama’s coworker’s husband home after a stroke, prayers for PAX members on Freedom Men’s Hike, prayers for all those affected by Hurricane Michael.

Moleskin:
I’ve GOT this, words we are all guilty of speaking. When in fact we are too prideful to admit when we need help. God gave us community and brothers to support each other. Reach out in a time of need if only for moral/spiritual support and be willing to accept help being offered because they are most likely the answers to your prayers.