Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Unscripted and On the Fly

  • When: 20170829
  • QIC: Flo
  • The PAX: KY, High Times, Barbie, Muscadine, Hot Spot (R), Fanny Pack, Belding, Bob the Builder (R), Gobble Gobble, FNG, Hollywood, Al Bundy


by

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

Conditions: 69 Glorious Degrees

FNGs: Welcome Schrute!

DISCLAIMER

Warm Up:  SSH X 20 IC, TTT x 20 IC, High Knees x 20 IC, LBAC x 10 IC (Forwards and Backwards), Chill Cut

The Thang:

Take the long way to the cage and each man grab one brick and on block and meet in the Tremor lot.

Curls For the Girls x 20 IC

Chill Cut w/the Brick

Curls For the Girls x 20 IC

Squats with Block x 20

Head to the wall and hold People’s Chair with the block in your lap followed by Balls to the Walls and Butts to the Walls w/a break for SSH x 10 IC

Back to the  parking lot

Chest Press with the Block x 20 IC

American Hammers x 20 IC w/the Brick

5 Burpees OYO. Run to the end of parking lot, bear crawl to the other side, and run back.

Tempo Chest Press w/the Block x 10 IC

American Hammers x 20 IC w/the Brick

5 Burpies OYO. Run to the end of parking lot, bear crawl to the other side, and run back.

Head to the pit

Series of 7s w/dips and Squats, with bear crawls and runs to get from end to end

Mary:

WW2 Sit-Ups x 20, Pickle Pounder x 15 IC, Indian Sit-Ups x 15 IC, Pickle Pounder x 10 IC, LBC x 10 IC

Numberama, Namerama, Announcements, Pledge, COT

Devo:  None as Q was unexpected

Moleskin:   Our Q for the day thought his Q was on a different day so Flo took this one on the fly. The PAX were willing and able and we rocked out the morning together. We even had Barbie join us from F3 Knoxville and an FNG! Another great morning at the  TOTS!