Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

..and stay down!!!

  • When: 20170710
  • QIC: Cold Cut
  • The PAX: Bob the Builder (Respect), Major Dad (Respect, SCS), Picasso (Ruck), Defib (Ruck), City Slicker, Shotgun, Daisy, Ramrod, AC/DC, Cheech (SCS)


by

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

Conditions: Sticky and hot

FNGs: None

COP:

Imperial Walkers 4ct. IC x10

LBAC 4ct. IC x10 forward and back

Toy Soldiers 4ct. IC x10

Squats on Q x20

The Thang:

YHC explained the new rule of this BC, DO NOT RECOVER TO YOUR FEET UNTIL YOU ARE TOLD TO DO SO

Start at tree line with American Hammer  4ct. IC x5

Bear Crawl to sidewalk for Merkins on Q x5

Crab walk to bigger Magnolia tree for Flutter kicks IC x5

Crab walk back to side walk for Carolina Dry Docks on Q x5

Bear crawl back to tree line for  round 2

Each round is the same exercises and modes of transportations except increase reps by 5 each round until we reached 25 reps and bear crawled back to tree line AND STAY DOWN!!!

Bear crawl into formation for Tunnel of Love to side walk the bear crawl to oyster tables for pull ups, AND STAY DOWN!!!

Pull ups, one set AMRAP until smoked.  Now you can recover to your feet just long enough to walk over to the circle and get on your six for MARY.

Mary:

LBC on Q x10

WWI  SUs on Q x10

WWII SUs on Q x10

Low plank until time, approx. 1 min

Numberama: 11

Namerama:

Pledge and COT

Announcements: GRT and L this weekend, starting point is Frothy Beard

Devo: We have all been low but when you are down you feel like you are the only one.  YHC sees people all day long who are down and depressed who feel like they are all alone.  Then the next man or woman comes and feels the same way, and then the next, and then the next.  You are not alone.  We all have felt it or will.  Reach out and/or do something that matters to you and I promise you, it will pass.

Moleskin:   This BC was friggin awesome in so many sucky (and some not sucky) ways.  Not only did Cheech return after a minor hiatus but he and Major Dad busted out a Shortcake Special.  Speaking of Shortcake, that dude owes YHC some burpees, I’ll let Picasso decide how many.  Speaking of Picasso he and Defib rucked this mother.  This BC was 35 minutes of heavy sweating all operating below the beltline (if my girlfriend in high school, now my wife, only put in that kind of effort she might have a bigger ring on her finger).  Now, a couple men modified and did some lunges but many stayed down the entire time.  Unless you were there it is hard to capture the suck level of not standing until it is time for Mary.  Tectonic was freshly mowed so YHC’s shower looked liked someone emptied a lawnmower bag in it.  11 is a good solid showing for a Monday morning and the PAX was badass.  Trust me if you feel like coming out to Tectonic to Q you can throw whatever the fuck you want at these men and they will eat it for breakfast and thank you for it.  Strong damn work!!!