Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Deconstructed Burpee

  • When: 20171212
  • QIC: Saget
  • The PAX: TKO, BCG, Redo, Humpday, Hacker, Snyder, Jar Jar, Vida


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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: Nippy 40 degrees

FNGs: None

COP:  SSH x 20, TTT x 20, Imperial Walkers x 20 all in cadence

The Thang:

Seeing that many struggle with a appreciation of the burpee, I felt obligated to assist in breaking down the total body workout into 4 simple movements. The Pax was to mosey to the block pile for a coupon and meet on the basketball court. From there they were instructed on the simplicity of each exercise that was to be conducted on the four corners with weight. Corner 1 was squats with the block x 20 to be followed by bear crawls with the block across the court, corner 2 was ‘Mericans off the block x 20 to be followed by walking lunges with the block down the court, corner 3 was thrusters off the block x 20 in cadence to be followed by yet again bear crawls with the block across the court and finally corner 4 was G2OH with the block (better known by TKO as Simbas) x 20 and finished up with walking lunges with the block back down the court. This circuit was conducted twice in steady pace due to my lack of time management skills and to ensure HIIT with a timely departure from the AO. Upon completion of the second circuit the blocks were stowed away and the Pax moseyed back to the flag where they received a prize for their efforts (20 burpees).

Mary: LBC x 50 (TKO), Flutter kicks x 20 (BCG), WWI sit ups x 25 (Redo), Freddy Mercury x 20 (Hump Day)

Numberama: 9

Namerama: TKO, BCG, Redo, Hump Day, Hacker, Snyder, Jar Jar, Vida (welcome), Saget (QIC)

Pledge and COT

Announcements: Cocoa 5K Dec 16

Devo: “Bear one another’s burdens, and so fulfill the law of Christ.” Galatians 6:2 In keeping with an early yet trending tradition, I gave my testimony regarding the past weeks challenges and the support I have received from many men. Remember there are no “Self made Men” and have you ever tried to “Pick yourself up by the bootstraps?” Lean into your brother for support because they have their own struggles too and will not think of you as weak or timid. Pray for one another for the peace you will receive can carry you through anything.