Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Time Flo Brought the Tires Out

  • When: 20170801
  • QIC: Flo
  • The PAX: Al Bundy, Floppy, 50/50, Recount, Old Flame (R), High Times, Too Much, FNA, Cannoli, QC, Goose (R), Fanny Pack, Belding, OshKosh, Dunkin, Pretzel, KY, Short Circuit


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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: 64 Glorious Degrees

FNGs: None

COP: SSH x 20, LBAC x 10 (forward and reverse), Don Quiote x 15, TTT x 15

The Thang:

Indian Run around Faultline and Seismic AOs

Partner up and line up by the stations, most of which include tires of various sizes with a block station and a log station thrown in for good measure. Rotate until each group has executed at each station.

  • Station 1:  Tire Flip x 10
  • Station 2:  Tire Jumps x 30
  • Station 3:  Chest Press with the tire x 40
  • Station 4:  Tire Flip x 10
  • Station 5:  Tricep Dips x 30
  • Station 6:  Cusack the tire around the AO
  • Station 7:  Squats with the log x 20
  • Station 8:  Tire Flip x 10
  • Station 9:  Curls for the Girls x 30

Return the tires to the cage, grab two bricks and line up on the fence line.

  • Reverse Usain Bolt

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Estee Lauder once said “When I thought I couldn’t go on, I forced myself to keep going. My success is based on persistence, not luck.”

Nothing worth having comes easy. If we want to be successful at something, we have to push through the negativity, the doubt, the pain, the fear, the weariness, and whatever else stands in our way and keep going. Persistence is what leads to success. Outlast the competition.

Moleskin:  YHC is not a fan of disorganization and this workout felt disorganized. My apologies to the PAX for this. We had big numbers, more than YHC anticipated when coming up with stations. Lesson learned for next time. YHC also learned that an Indian Run on the sidewalk is not a winning idea. Much mumble chatter was heard on this Indian Run. We are working on getting the PAX equipped reflective gear at every AO so this should be eliminated in the near future. Despite some of these issues, it never fails to be a good time in the gloom with the brothers, especially at the Tip of the Spear. Good work men!