Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Bedrock Dirty Dozen Beatdown or Snowden got a “boo boo”

  • When: 20171128
  • QIC: The Colonel
  • The PAX: Kenny G, Sakrete, Cliffhanger (Respect),Dead wood, cookie cutter, cheech, karolyi, Grits (Respect), Waldo, Snowden, Chilly willy, Yo Adrienne (Respect), Prius (Respect), Ma Bell, Day Care, DeFib, Penny, Wambach, City Slicker, Rabbit Ears, The Colonel (Respect)


by

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

Conditions: 40 Degrees. Clear

FNGs: None

COP:  SSH x 25 (IC), Squats x 15 (IC), TTT x 15 (IC), Imperial Walkers x 15 (IC), LBAC Front/Back x 15 (IC)

The Thang:

Get a Battle Buddy- hustle to Block pile, each grab two blocks. Tabata timed workout. 40 seconds exercising, 20 seconds rest.

The Dirty Dozen

  1. Blockees
  2. SSH
  3. Curls
  4. Squats
  5. LBCs
  6. Merkins
  7. Kettlebell swings
  8. Overhead Presses
  9. Shrugs
  10. Mtn climbers
  11. Flutterkicks
  12. Triceps Extensions

Farmer’s carry blocks around gravel parking lot. Stay with Battle Buddy. Rinse and repeat until time’s up. Stow blocks.

Mary: No time.

Numberama: 21

Namerama: Kenny G, Sakrete, Cliffhanger (Respect), Deadwood, Cookie Cutter, Cheech, Karolyi, Grits (Respect), Waldo, Snowden, Chilly willy, Yo Adrienne (Respect), Prius (Respect), Ma Bell, Day Care, DeFib, Penny, Wambach, City Slicker, Rabbit Ears, The Colonel (Respect)

Pledge and COT

Announcements: Kiawah Marathon coming up. Can continue to give to the Oak

Devo: Man, What’s the Point?

Moleskin:   Rabbit Ears and City Slicker left immediately for a Double Down at The Jones. Great to see the running machine Snowden at Bedrock! He’s making the rounds of all the AOs to spread Running Cheer throughout the land. Snowden also shared the boo boo he received during the workout. Apparently the blocks don’t agree with him.

The PAX enjoys the music provided through a bluetooth speaker during the beat down. This time, YHC played his Running list which included a Celine Dion tune. Much ball-busting ensued (and rightly so). YHC will improve the music choices for the PAX. Good push by all.