tortuga Archives - F3 Summerville

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, wet

FNGs: None, disclaimer given anyway

COP: SSHx30 IC, TTTx15 IC, IWx20 IC, LBACs forward/backward/slow/fast

BURPEE CHALLENGE! Start with a timer with one minute and 7 burpees, every time a minute starts equals adding a burpee (8).

Gru and Tortuga may still be doing them if YHC didn’t step in!!

The Thang:

Lazy Dora:

While 1 pax did work the other pax did nothing but:

100-Merkins 1 pax did 10 merkins and the other pax held plank, switch

200-4 ct flutter kicks, 1 pax did 20 flutter kicks, other pax 6″ hold, switch

300-squats with block, 1 pax ddi 30 squats while other pax held al gore, switch

Mary: Freddie Mercurys x25, Flutter kicksx50, WWI situpsx20

Numberama, namerama, pledge, prayer requests, prayer, announcements

Devo: This life is not about you. YHC talked about how this statement made him think about how he continues to keep this in mind everyday because it can be difficult. JOY, Jesus Others Yourself, I am third, and so on! Make this life about serving others!

Proverbs 17:17 A friend loves at all times, and a brother is born for adversity

Proverbs 27:17 Iron sharpens iron, and one man sharpens another

Galatians 6:2 Bear one another’s burdens, and so fulfill the law of Christ

Intro: The second opportunity to challenge and to best your previous score at The Den for the Monthly Fitness Test “King of the Corner”

Conditions: Humid 72

Shortcake Special (Before the BC): none

Ruckers: none (but bonus points will be distributed if anyone wishes to try)

FNGs: David Castro (Tortuga)

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, Merkins x 20

The Thang:
“King of the Corner” The Den’s Monthly Fitness Challenge. This workout will be conducted every first Friday of the month. The WOD is conducted in this order: Squat Thrust x 20, Curls for the Girls x 20, Big Boy Sit Ups x 20, Block Swings x 20, Sprint 30 yards, Burpees x 10, Sprint back 30 yards to repeat AMRAP in approx 30 mins. One point is distributed for every repetition completed, and 5 points for each sprint.

6 Minutes of Mary:
No time

Numberama:
10

Namearama:
Saget, flash, Olaf, uga, mr feeny, use to, dabo, gru, Alice, tortuga (fng)

Announcements:
Ruck for Hunger 11/17 @ 0900, Turkey bowl convergence 0700 at Gahagan Park

Pledge of Allegiance/BOM/Devo:
Led by Saget

Moleskin:
T claps to Gru for winning the trophy for the month of November. Q source took the opportunity to emphasis candor as simply being able to tell a brother the hard truth as well as being willing to receive the hard truth. We continually push ourselves each day but if we fail to correct a PAX member for poor form or a half ditch effort we have failed to hold them accountable. It is vital to participate in a brotherhood so that others can see the potential you have just beneath the surface even if you don’t necessarily see it. We should learn to speak up and honor the friendships forged and need not to be afraid of rebuke for pointing out someone’s shortfalls. If we don’t speak up with have left the member where we have found them and no better off than he was when he started. This is a two way street we also need to be willing to receive guidance, instruction and even rebuke if we are in the wrong with grace.