As Summerville has become instantly #problematic, YHC has taken a keen interest. It wasn’t that long ago Lexington experienced the same immediate growth. So it was with great pleasure and anticipation that it was F3Lexington’s turn to experience the buzz around F3Summerville. 7 Lexington pax made the trip to #payitforward. We were warmly greeted by 47 Summerville pax (including 8 FNGs) who were ready to #getbetter. Ranger, Blindside & YHC showed our gratitude by administering a massive beatdown that included approx 400 merkins. The 54 pax experienced all F3 had to offer as the fitness, the fellowship and the faith was amazing. #Tclaps to all the fine men of F3Summerville.
Conditions: 39 degrees, clear
The Thang:
Disclaimer/Prayer
COP
(all IC)
SSH x 20 – Ken Doll
Merkin x 10 – Ranger
Thru the Tunnel x 20 – Blindside
Merkin x 9 – Ranger
Windmill x 20 – Ken Doll
Merkin x 8 – Ranger
Squats (slow) x 20 – Blindside
Merkin x 7 – Ranger
Flutter kicks x 20 – Ken Doll
Merkin x 6 – Ranger
Little arm circles (front) x 20 – Blindside
Merkin x 5 – Ranger
Little Arm Circle (back) x 20 – Ken Doll
Merkin x 4 – Ranger
Russian Twists x 20 – Blindside
Merkin x 3 – Ranger
Flutter kicks x 20 – Ken Doll
Merkin x 2 – Ranger
LBCs x 20 – Blindside
Merkin x 1 – Ranger
Burp & Merk – Ken Doll
From the exercise link on F3nation.com: Begin a traditional burpee with a single push up at the bottom, then complete. Drop back down for a second burpee with two push ups, then complete. Pyramid up to 5 if your a girl or 10 if your a man, pyramid all the way back down to one if your an F3 Man!! Hooah!
Count off 3s
1s w/ Ranger, 2s w/ Blindside, 3s w/ Ken Doll
Rotate each station every 8 minutes
1s – Tennis Courts
Line up on sideline
High knees width & back
Butt kicks width & back
Karaoke width & back
Bear crawl width & back
Crab crawl width
Duck walk width
Broad jump burpee width
Lunges width & back
2s – Horseshoe Area
Ladder on walls (all 1-ct)
Incline merkin x 15
Incline merkin x 15 – Tricep dips x 15
Incline merkin x 15 – Tricep dips x 15 – LBCs (feet on wall) x 15
Incline merkin x 15 – Tricep dips x 15 – LBCs x 15 – Step ups x 15
Incline merkin x 15 – Tricep dips x 15 – LBCs x 15 – Step ups x 15 – Decline merkin x 15
3s – Field Work
Variation of Strings of Fire
10 merkins, 10 BBSU (all 1-ct)
Sprint 75 yds to other end
10 merkins, 10 BBSU (all 1-ct)
Sprint back to start
AMRAP for 8 minutes
Meet back at field for Mary
Dying Cockroach x 20 IC – Ken Doll
Merkins (by popular demand) x 15 IC – Ranger
Flutter kicks x 30 IC – Blindside
COT, Name-o-rama, BOM, Devo
Moleskin
-Tclaps to Probie, who while visiting in Columbia, drug two Summerville FNGs out with him. We look forward to having Pole Dancer and Mr January join us in the gloom.
-Tclaps to Pepe for the awesome Tremor shovel flag. Thanks, brother!
-Qs may have taken creative license with some of the workout above. Every group busted it, though. Good work by all.
-Thanks to Charleston pax for posting in Summerville. FEMA was in YHC’s group and added a ton of special encouragement to the pax.
-YHC wants to thank the other 5 Lexington pax, Ranger, Blindside, Hanging Chad, Mayhem & Knozit, for a memorable, fun and side-splitting 3 hr road tripthis AM. The #2ndF is the glue. It’s strong with this group.
Announcements:
-Convergence with Charleston next Saturday
-Run group Tremor on Monday – talk to Jingles