Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Cold Green Bags of…

  • When: 20171018
  • QIC: Cold Cut, Green Bags (co-Q)
  • The PAX: Major Dad (respect), QC, Green Bags, City Slicker, Cheech, Daisy, AC/DC, Bob the Builder, Cold Cut


by

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

Conditions: Cool

FNGs: none

COP (Green Bags):

Up downs on Q x10

TTT 4ct. x10

Don Quixote 4ct. x10

Run to coupons, the long way

The Thang (Cold Cut):

Partner and grab a log. 10 burpees IC, carry log to road, 10 burpees IC, take log around triangle, 10 burpees IC, take logs back to stow.
Grab a block, 10 blokees IC, carry blocks to road, 10 blockees IC, carry blocks around triangle indian run style, 10 blokees, take blocks back to stow.
Grab 2 bricks, 10 brickees IC, run bricks to road, 10 brickees IC, indian run with bricks around triangle, 10 brickees, run bricks back to stow.

Run to flag for Mary

Mary (Green Bags):

WWI sit ups on Q X15

Low Plank Peter Parkers IC X15

Side Planks Dips on Q x 20

Flutter kicks IC x 15

WWI sit ups on Q x 15

Numberama: 9

Namerama:

Pledge and COT:

Announcements:

Moleskin:  YHC knew Green Bags would be a Q from day one so it is no surprise he was chomping at the bit to get in the gloom and lead. Fresh off Q school he had his cadence and call on point. F3 stud now. Next up is him taking the lead the whole way through. Come get some on Monday 10/30 at Tectonic.