Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Lungin and Crawlin in the Tennis Courts

  • When: 20170717
  • QIC: Minivan
  • The PAX: Hanging Chad, Caterpillar, Boreland, PTI, Old Flame (Respect), Trojan, Craps (Respect), and Minivan


by

Intro:  8 strong beat the FOO by pushing themselves and each other.  Awesome work.

F3 Mission Statement:  “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred

Weather:  73 degrees with a light rain occasionally

Shortcake Special (Before the BC):  None

Ruckers:  None

FNGs:  None

Disclaimer:  F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:

25 SSH IC; 15 TTT IC; 15 LBAC/F IC; 15 LBAC/B

The Thang:

PAX mosey to the tennis courts and line up on the side line.

  • Burpee Suicide Run (1 burpee at start, 2 burpees and mid line, 3 burpees and start line, 4 burpees at end line, 5 burpees at start line – 15 burpees per run) This was done at the start, in-between circuits, and at the end.  Total of 4 runs, and 60 Burpees
  • Squat circuit
    • 25 narrow stance squats On-Q
    • Lateral lunge to next corner
    • 25 regular squats On-Q
    • Forward lunge walk to next corner
    • 25 wide stance squats On-Q
    • Lateral lunge to next corner, lead with opposite foot
    • 25 jump squats On-Q
    • Backward lunge walk back to starting corner
  • Burpee Suicide Run
  • Merkin Circuit
    • 15 diamond merkins On-Q
    • Lateral bear crawl to next corner
    • 15 regular merkins On-Q
    • Forward bear crawl to next corner
    • 15 wide merkins On-Q
    • Lateral bear crawl to next corner, lead with opposite hand
    • 15 hand release merkins On-Q
    • Backward bear crawl back to starting corner
  • Burpee Suicide Run
  • Ab Circuit
    • 10 LBC IC
    • Bear crawl to next corner
    • 10 Iron Cross On-Q
    • Forward lunge walk to next corner
    • 10 Flutter Kicks IC
    • Crab walk to next corner
    • 10 Box Cutters IC, switch direction at mid-point
    • Forward lunge walk back to starting corner
  • Burpee Suicide Run

Mary:

No Time for Mary

COT:

Numberama:  8

Namearama:  Hanging Chad, Caterpillar, Boreland, PTI, Old Flame (Respect), Trojan, Craps (Respect), and Minivan

Announcements:  P200, BRR, and other various events

Pledge of Allegiance:

The Pax

BOM: (Prayer) – Led by Minivan