Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Get Down Stay Down Reloaded

  • When: 20171009
  • QIC: Cold Cut
  • The PAX: Cold Cut, Myrtle, Mini Van, Borland, 1X, 50/50, The Mayor, Defib, Hanging Chad, Bob Jones, Hotwire, Catapillar, Wolverine


by

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

Conditions: wet

FNGs: None

COP:

Get down, stay down on that wet ground

Seal Jacks IC x 10
Plank jacks IC x 10
Reverse Plank jacks IC x 10
Mountain Climbers IC x 10
Cliff Hangers (Reverse Mountain Climbers) IC x 10

The Thang:

YHC explained the new rule of this BC, DO NOT RECOVER TO YOUR FEET UNTIL YOU ARE TOLD TO DO SO

Bear crawl to first cone

Start at first set of cones with American Hammer  4ct. IC x5

Bear Crawl to 2nd set of cones for Merkins on Q x5

Crab walk to side walk for Flutter kicks IC x5

Crab walk back to 2nd set of cones for Carolina Dry Docks on Q x5

Bear crawl back to 1st set of cones for  round 2

Each round is the same exercises and modes of transportations except increase reps by 5 each round until we reached 25 reps and bear crawled back to first set of cones AND STAY DOWN!!!

Get in formation for frozen waterfalls merkin style. Merkins on Q until Q says hold in down position then Pax order themselves in position of failure. Then start over with merkins on Q until Q says hold in down position, don’t drop until man to your right drops.

Bear crawl into formation for Tunnel of Love to side walk the bear crawl to flag AND STAY DOWN!!!

Bear crawl into circle formation for Mary

Mary:

LBC on Q x10

WWI  SUs on Q x10

WWII SUs on Q x10

BB sit ups on Q x 10

Indian situps on Q x 10

Recover, recover and we all stand up together.

Numberama: 13

Namerama:

Pledge and COT

Announcements

Devo:We have all been down, much like this BC, and when you are down it feels like it will never end, much like this BC. I promise you it will pass.

Moleskin: YHC never gets to Q Fault Line due to work schedule, but with the day off for Columbus Day why not get out there and lead at a different AO than his home turf of Tectonic. I’m not sure I’ll be invited back. 45 minutes of BC all below the belt and it was wet, humid, dirty, all that. But those men of Fault Line pushed hard through that. YHC was impressed. Stong work men!!!