Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

A Little Fun With Logs and Blocks

  • When: 20171005
  • QIC: Flo
  • The PAX: Johnny 5, KY (Rucker), FNA, Belding, Al Bundy, Adjustment (R), Renoir, High Times, Hospice (R), Peg


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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:  65 degrees

FNGs:  None

We’re doing some partner work today

COP:  High Knees x 20 IC, TTT x 15 IC, Don Quiote x 10 IC, Terrible T’s x 10 IC

The Thang:

Partner-up and grab a log for four corners around the AO

  • Up and over x 10
  • Log Press x 20
  • Log Sit-Up x 20
  • Squat x 20

Rinse and repeat, but this time swap out Squats for Up/Downs with the log.

Swap the logs out for a block and head to the wall

  • Partner 1 holds People’s Chair with the block on his knees while partner 2 executes 10 burpees. Flapjack.
  • Partner 1 holds People’s Chair with the block on his legs while partner 2 executes 10 Starjacks. Flapjack.
  • Partner 1 holds Cousacks the block against the wall. Partner 2 Bear Crawls to the fence and back

Put up the blocks and take a 1/4 Mile Indian Run.

Line up on the  fence line in front of the Armory for Usain Bolt featuring Merkins, LBCs, Burpees, etc…

Mary:  X and Os, Big Boy Sit-Ups x 15, Monkey Crunches x 15, Pickle Pounders x 10 IC

Numberama, Namerama, Announcements, Pledge, COT

Devo:  Brief recap of the Good Samaritan story. Note that the Samaritan invested in the future of the injured man by offering to pay the innkeeper for any additional expenses he incurred in caring for injured. Are we called to be heroes or neighbors. Heroes pop in, fix a problem and leave. We are called to be neighbors which means getting to know people and bearing their burdens. Take time to invest in those around you to have an opportunity to impact their lives.

Moleskin: YHC jumped up out of bed at 4:41 a.m. in a panic. Somehow, managing to sleep through two alarms, I woke up with just enough time to make it for the Q. As a result of running out of the house in a rush, Flo was sans bandanna, which is a rare site. According to FNA, Flo without the bandanna is a bit tougher to handle than Flo with a bandanna. Maybe YHC will ditch the dew rag more often. Great time in the gloom with the fellas this morning…

 

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