Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

2 Men and a Picnic Table

  • When: 20180129
  • QIC: Greenbags
  • The PAX: Major Dad, Peaches, Woody, Bob the Builder, Coldcut, Magic Mike, Grits, Kisses, Wannabe (FNG)


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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: Cold and wet

FNGs: 1 – Wannabe

COP:

  • SSH 25x’s IC
  • TTT 10x’s IC
  • Imperial Walkers 20x’s IC

The Thang:

During my recon of ole Tectonic YHC saw a message from brother Grits:  “I’m driving nearly 40 miles for you to put on a beat down… make it worth my while!”  I was more than happy to oblige and at that moment I saw the “picnic tables”! LIGHTBULB!  But first let’s get the heart rate up:

  • Combo 7’s
  • 1 Mt. Climber then 1 Merkin (four count on each). Run 30 meters. Then execute 6 alternating jump squats. Run back 30 meters.
  • 2 Mt. Climber then 2 Merkin (four count on each). Run 30 meters. Then execute 5 alternating jump squats. Run back 30 meters.
  • Repeat… 3,4 – 4,3 – 5,2 – 6,1
  • Ascending Merkin Curb Crawl – Pax all start on one side of the street and bear crawl across to curb. Then execute 1 merkin on the curb. Turn around, bear crawl back to other curb. Execute 2 merkins on curb. Repeat this until 6 merkins were executed.

Now that our heart rates are up let’s mosey back to the shelter. Pax partner up and pick a picnic table:

Use the picnic table with the following exercises:

  • Partner shoulder shrugs 10x’s IC
  • Derkins (feet on picnic table bench) 10x’s IC
  • Dips 10x’s IC
  • Partner Carry Picnic table around the shelter
  • Repeat partner shoulder shrugs, derkins and dips
  • Partner carry Picnic table outside of shelter approximately 30 meters
  • Repeat partner shoulder shrugs, derkins and dips
  • Partner carry picnic table another 30 meters
  • Derkins 10x’s IC
  • Partner carry picnic table another 30 meters
  • Dips 10x’s IC
  • Partner carry picnic table back to shelter

Run as a group around the AO.

Mary:

On Picnic Tables

  • Freddy Mercuries 10x’s IC
  • Mt. Climbers on bench 25x’s IC
  • Freddy Mercuries 15x’s IC
  • Mt. Climbers on bench 25x’s IC
  • And what better way to finish: Partner carry picnic table for two more laps around the shelter!

Numberama: 10

Namerama: Major Dad, Peaches, Woody, Bob the Builder, Coldcut, Magic Mike, Grits, Kisses, Wannabe (FNG)

Pledge and COT – Done

Announcements: F3 Master Schedule

Moleskin:  Workout proved to be a challenge for the pax. Shoulders, arms, and forearms were smoked effectively with the combinations of exercises and the picnic table carries.