Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

RUN FAST PICK THINGS UP AND PUT THEM DOWN

  • When: 20170706
  • QIC: Sakrete
  • The PAX: Wambach, Speedo, Rabbit Ears, AC/DC, Pyle, Chum, Defib, Swinger, High Stick, Tinker, Cavalier, Fish N Chips, City Slicker, Pretzel, Floppy, Splinter, Pavilion, Waldo


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: HIGH 70’S AND EXTREMELY HUMID

FNGs: NONE

COP:  SSH X 20 IC; LBAC X 20 IC; LBAC X 20 IN REVERSE IC; T-CLAPS X 20 IC

 

The Thang:

Grab a block and 2 bricks a piece and meet back at front of circle.  Mosey over to picnic tables and do step ups up and over all tables.  Mosey back to front of circle.  Break into 2 columns.  Faster guys in the front and slower guys in the back.  Jailbreak to street light before the no parking sign and back.  Pick up block and do 20 curls for the girls, 15 overhead presses, 10 squats and 5 block merkins.  Separate into two rows and jailbreak again to same spot. Mosey to sand volleyball courts and do bear crawls through the short side of the court and back.  Mosey back to block.  Do 20 LBC IC, 15 squats on Q, 10 flutter kicks IC, and 5 merkins on your on.  Jailbreak to same spot again.  Mosey back to picnic tables and do another set of step ups up and over all tables and mosey back.  Pick up the bricks and do 20 curls for the girls IC, 15 front raises and, 10 side raises and 5 brick merkins.  Separate into 2 columns. Another jail break but this time we raced the man next to us.  Pays to be a winner.  Loser had to do 5 burpees while winner planked.  Mosey back to blocks and did waterfall merkins.  PAX did 5 merkins and on final merkin stayed in a low plank and held it as long as possible.  Lined up in the order of failure.  Repeated but this time you had to hold until the man to your left failed.  Stowed blocks and brick

Mary: Pickle Pounders x 20 IC

Numberama: 19

Namerama: Wambach, Speedo, Rabbit Ears, AC/DC, Pyle, Chum, Defib, Swinger, High Stick, Tinker, Cavalier, Fish N Chips, City Slicker, Pretzel, Floppy, Splinter, Pavilion, Waldo

Pledge and COT

Announcements: Charleston Tough next weekend

Devo: DEUTERONOMY 20:1  Keep God on your side to tackle tomorrow.  don’t let challenges from today affect your tomorrow

Moleskin:   YHC received some grief when describing the waterfall pushups.  Saying “go down on me” was not the best method.  As always Chum provided the laughter the pickle pounders as usual.  Big thanks to Chum for assisting me in my VQ!