An autumn-like 72 degrees yielded mumblechatter about enjoying the first day of ‘Fall’ in the gloom on this Thursday gathering. YHC opened with the disclaimer and a quick (albeit rusty) rundown of the 5 core principles of the F3 Workouts (Free of Charge, Open to all men, Outside (rain or shine), Led by the men who participate, End with Circle of Trust) and began with
The Warmup
15 SSH
10 (Jeff) Imperial Walkers (4 ct)
10 weedpickers 4 ct
20 LBAC
20 LBAC (Rev)
The Thang
Mosey into the driveway, stop at first light
10 Diamond Merkins OYO
20 squats OYO
Mosey into the driveway, stop at first light
10 Hand Release Merkins OYO
20 squats OYO
Mosey in the parking lot, stop at the light
10 Carolina dry docks OYO
20 squats OYO
Mosey around to the sidewalk in front of the school
10 dollies 4 ct
10 Rosalita’s 4 ct
40 LBCs OYO
Using the cones in the driveway –
#1 Walking Lunges to the first cone
Bear Crawl to the next cone
5 Burpees OYO
Run back to start with High Knees
#2 Walking Lunges to the first cone
Bear Crawl to the next cone
5 Burpees OYO
Run back to start with ButtKickers
#3 Walking Lunges to the first cone
Bear Crawl to the next cone
5 Burpees OYO
Sprint back to start
10 big boy sit ups OYO
At this point, YHC realized that my planned activity was not going to cover the allotted time, so these were added ….
JJ’s Smokehouse
5 Decline Merkins
10 Merkins
15 Inclined Merkins
20 Dips
25 LBC’s
2x OYO (maybe this should have been 3x….)
Burpee Ladder
5 Burpees OYO at the start, then mosey around the parking lot, stopping at each light (4 Burpees OYO, 3 Burpees OYO…..)
Bundy was called in for an inning of relief stretching (Thanks Bundy)
Countarama
Namearama
Announcements
Manna House on Saturday October 6
SSUMC Pumpkin Patch arrives on Sunday October 7
Prayers
Tim Carlson, twinkletoes, Bundy’s dad, others not spoken
Woz closed us out in prayer (Thanks Woz)
F3 St. Simons 