Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The shocker is 4 days away!

  • When: 20171028
  • QIC: Chowdah
  • The PAX: Jets, Wolverine, Hotwire, and 1 more (no recording,my bad)


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F3s mission is to plant, grow, and serve small, free workout groups for the invigoration of male leadership in the community!

conditions: warm, 60

Warmup: TTT 10 ic, Don Q 10 ic, sit thrusts 10 on q, mountain climbers 10 ic, speed skaters 10 ic, plank side kicks 10 on q

The thang: moseyed to cage – 2 bricks ea

While jogging to and from the concrete beast, exercises performed:

LBaCs 15 ic, lat sh raises 15 on q, quick cftg 15 ic, alt sh presses 15 ic

At the beast: mini modified shocker to help me remember to go to the real thing on Wednesday

Exercises performed from 15 descending down(w bricks): Carolina dry docks, jump squats, walkout planks, sprawls (burpee minus pu)

Mary: pulse crunches 15 on q, plank side knee ups 15 Ic, LBCs w feet stacked 15 on q left, “”  15 right

Numberamma

Nameoramma

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