Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Trip to Teeter with Crazy Eights on the side

  • When: 20170717
  • QIC: The Colonel
  • The PAX: Chowda, Tinker, Prius (Respect), Fish N Chips


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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: Drizzling, humid

FNGs: No FNGs

COP:  Squats x 15 (IC), TTT x 15 (IC), LBAC- forwards/back x 15 (IC), Imperial Walkers x 15 (IC)

The Thang:

Each PAX grabs a block for a trip to The Teeter and back. Every 5-7 minutes stop and do Crazy Eights

  • Kettle Bell swings
  • Goblet Squats w/ overhead press
  • Single Arm bent over row- R Arm
  • Single Arm bent over row- L Arm
  • Modified Woodchoppers- R hip to L shoulder
  • Modified Woodchoppers- L hip to R shoulder
  • Curls for the Girls
  • Overhead triceps extensions

 

Mary: No time for Mary

Numberama: 5

Namerama: Chowda, Tinker, Prius (Respect), Fish-N-Chips, The Colonel (Respect)

Pledge and COT

Announcements:

Devo: From The Wire– Are you Working or Watching?

Moleskin:   Great push by everyone- able to listen to some great music on the bluetooth speaker. Actually got some Second F as we rucked to the Teeter and back. (Only 4 Rounds of Crazy 8s- ran out of time)