Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Ocho at Tectonic

  • When: 20170925
  • QIC: Flo
  • The PAX: Green Bags, Major Dad, City Slicker, Roscoe, Cold Cut, Bob the Builder


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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:  70 degrees

FNGs:  None

COP:  SSH x 25 IC, TTT x 10 IC, Don Quiote x 10 IC, LBAC x 10 IC (forward and backwards), BAC x 5 OYO

The Thang:

Indian Run down the block

Merkins x 20

Flutter Kicks x 20 IC

American Hammer x 10 IC

Indian Run back down to the end of the  road

Merkins x 20

Flutter Kicks x 20 IC

American Hammer x 10 IC

Mosey to the block pile and each man grab two blocks and bring it back to the flag for the Ocho.

Five stations:  One on each corner of the AO and one in the middle. Here’s the routine. The PAX will start in one corner and complete eight LBCs. Bear Crawl left to the next station and complete eight Jump Squats. Run to the center and complete one Burpee for each time you come through the center. Run to the next corner and complete eight Flutter Kicks IC. Bear crawl to the right to the next corner and complete eight Curls for the Girls (one block in each hand). Run back to the far corner…of course you’ll pass through the middle again which means Burpees….

Mary:  Big Boy Sit Ups x 20

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Zechariah 10:2 – “The idols speak deceitfully, diviners see visions that lie; they tell dreams that are false, they give comfort in vain.  Therefore the people wander like sheep oppressed for lack of a shepherd.”

Leaders are important. The remnant of Israelites was lacking leadership and while this passage goes on to point to the future Messiah as the ultimate leader, it reminded me this week how vital leadership is. Whether it be in your home, at work, at church, or your community, a good leader is vital to success. Without  leaders, we become lost and we can become oppressed by our lack of direction.

Moleskin:   The Ocho proved to be a formidable opponent today. YHC nearly splashed merlot on his own Q. Every time a group would come through the center of the Ocho the mumble chatter would raise a level as we began the burpees. The PAX pushed through, and pushed YHC along the way. Shout out to Green Bags for setting the pace, even if it was a pace the rest of us couldn’t hang with!