Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The Dirty Dozen – Timed 12s (Cisco’s first co-Q)

  • When: 20180222
  • QIC: Cisco
  • The PAX: Suave, Gandhi, LottaLove, Defib (B/J DD), Cisco, Luigi


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QIC: Cisco

The PAX: Suave, Gandhi, LottaLove, Defib (B/J DD), Cisco, Luigi

Conditions: 64 degrees, ground was soggy from dew, lots of no-see-ums

FNGs: None

COP:  LBAC x 12 IC (Fwd and Bckwd), Imperial Walkers x 12 IC, TTT x10 IC, SSH with toe touch x10 IC

Everyone to the bleachers. Grab two blocks. Line up on the track facing the field.

The Thang:

Timed 12’s for 30 minutes, and change moves at 15 minute mark

(On Q / IC to keep the group together)

  • 11 x Bent Over Rows (1 block in each hand) – On Q
  • Brick Lunge with a Press to opposite side. (Approximately 15-20 yards)
  • 1 x (JNT) Jump Knee Tuck – On Q
  • Brick Lunge with a Press to opposite side. (Approximately 15-20 yards)
  • Continue for 15 minutes.  Reps completed: 10, 2 | 9, 3 | 8, 4 | 7, 5

We change moves and go for another 15 minutes:

  • 1 x Merkin from two blocks on Q (down, up).  We hold at the bottom until the UP Q is given.
  • Peter Parker Wall climb/Lizard Crawl to opposite side (Approximately 15-20 yards)
    [This changed to bear crawl half way through]
  • 11 x Reverse Flutter Kicks – IC
  • Reverse Bear Crawl to opposite side (Approximately 15-20 yards)
  • Continue for 15 minutes.  Reps completed: 10, 2 | 9, 3 | 8, 4 | 7, 5

Return Blocks, meet at the goal post, and pair up.

Mary:

Mary’s Morning Call

1st Team calls out first Mary Move.  1st Team then hangs from goal post and performs knee tucks until remaining PAX complete 10 reps of called move – IC.  Rotate for 10 minutes. Moves included: Flutter Kicks, American Hammer, Good Morning, Side Plank Raise (5x each side), and Pickle Pounders

Numberama, Namerama, Announcements, Pledge, COT

Devo: Proverbs 4:23

“Above all else, guard your heart, for everything you do flows from it.”

Thanks for this Co-Q opportunity.  F3 has become an integral piece to my weekly grind.  We need to invite and encourage as many men as we can to F3 functions (as I’m sure we all do), because we all need it in one way or another.

Also, with regard to the verse from Proverbs.  Lead with your guarded hearts/minds, and don’t let just anyone toss additional cogs into your mental factory.  Stand guard at the door of your mind!

Moleskin:  The Jones is a great setting for Fitness, complete with gnats and wet grass.  I wouldn’t change a thing.  Anyone considering this AO, and you should, would be wise to wear long sleeves and pants.  Or apply bug spray!