Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Tour of Doty

  • When: 20180329
  • QIC: City Slicker
  • The PAX: Fanny Pack, Schrute, 50-50, Boll Weevil, Milton, Repo, Muscadine, Quarterback (2.0), Flo, Too Much, Sprinkles, Red Rocket, Cannoli, Freeloader, Probie, Smokey, Hospice (Respect), Shortcake, Bellator (Respect), Old Flame (Respect)


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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: Perfect weather, 60 degrees

FNGs: none, disclaimer still given

COP:

  • Thru the Tunnel 15x IC
    • Due to the mumble chatter and lack of counting, YHC stopped after hitting 15 and called 5 Burpees OYO. The mumble chatter abruptly stopped.
  • Imperial Walker 10x IC
  • LBAC’s 10x IC F/R
  • Merkins 10x IC

The Thang:

  • Mosey to the pull up bars.
    • 5 Pull Ups OYO
      • While waiting, hold  People’s Chair against wall
      • When all PAX were done, first 6 PAX proceeded to the pull up bars while all other PAX held People’s Chair.
    • 5 Pull Ups OYO
  • Mosey to the pits.
    • 30 Tricep Dips on Q
    • 20 Squats on Q
    • 15 Derkins on Q
  • Mosey to the tennis courts.

    • Partner up for Partner Wheelbarrows.
      • Partner 1 = PAX doing the walking
      • Partner 2 = PAX holding legs
    • Once you hit the end of the first court, while still holding your partners legs, Partner 1 completes Merkins x10 and Partner 2 completes Squats x10 in unison.
    • Continue to the end of the next court.
    • Each partner completes 5 Burpees OYO.
    • Flapjack for the way back.
    • Plank until the six is in.
  • Mosey past the pits to the bench/playground area.
    • Step Ups x10 each leg.
    • Spider Web Pull Ups x10, plank until you go.
    • Once all PAX were done, one more set of Spider Web Pull Ups x10.
    • Plank until the six is in.
  • Mosey past the next tennis court and into the farthest court.
    • Bear Crawl until the end of the first court, then complete Merkins x10.
    • Continue to Bear Crawl until the end of the next court.
    • Burpees x5 OYO.
    • Complete the same thing back across the court.
  • Mosey to the benches around the corner.
    • Step Ups x10 each leg.
    • Incline Merkins x20 on Q.
  • Mosey to the block pile and grab 1 block.
    • Curls for the Girls x20 IC
    • Overhead Press x15 IC
    • Squats x15 on Q
    • Tricep Extensions x15 on Q
    • Chest Press x15 on Q
  • Stow blocks and mosey back to the flag for Mary.

Mary:

  • LBC’s x20 IC
  • Flutter Kicks x20 IC
  • American Hammers x15 IC
  • WWI Sit Ups x15 on Q

Numberama: 21

Namerama: Fanny Pack, Schrute, 50-50, Boll Weevil, Milton, Repo, Muscadine, Quarterback (2.0), Flo, Too Much, Sprinkles, Red Rocket, Cannoli, Freeloader, Probie, Smokey, Hospice (Respect), Shortcake, Bellator (Respect), Old Flame (Respect)

Pledge and COT

Devo

  • “…Unto him that loved us, and washed us from our sins in his own blood.” – Revelation 1:5
    • Blood is mentioned 460 times in the Bible. Fourteen times in the New Testament Jesus spoke of His own blood. Why? Because by the shedding of His blood, He accomplished the possibility of our salvation. He paid the penalty for our sin and redeemed us. The penalty for our sin and rebellion is death; Jesus stepped out and said, “I’ll take that death.” He voluntarily laid down His life and took the penalty we deserve. That’s what the cross is all about.

Announcements:

  • Easter Convergence 3/31
  • Dubose 5K 3/31
  • Ship-faced Fundraiser 4/14
  • The Oak 4/21
  • Mud Run 5/19 – go sign up!
  • GoRuck HTL 6/1-6/3

Moleskin:

  • Plenty of mumble chatter this morning, which always makes for some fun in the gloom. The common theme seemed to be that most PAX didn’t think their watches were working correctly while working on the Tour of Doty.
  • Quote of the Day “Thank you for stopping at that amount.”- Quarterback while doing Tricep Dips
  • YHC has had a Q at almost every other AO, but had yet to conquer his fears of Seismic. This morning, those fears were conquered. Thanks to all the PAX for coming out and pushing themselves to be better then yesterday!