Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Four Corners + Core Suicides

  • When: 20180330
  • QIC: City Slicker
  • The PAX: Hot Tub, QC, Woody, Major Dad (Respect), Bob the Builder (Respect), Peaches (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

FNGs: none, disclaimer still given

COP:

  • Thru the Tunnel 10x IC
  • Imperial Walker 10x IC
  • Burpees 5x OYO
  • LBAC’s 1ox IC F/R
  • Moroccan Nightclubs 30x IC
  • Burpees 5x OYO

The Thang:

  • Mosey to the cage and grab a block
  • 4 Corners
  • First Corner –
    • Burpees x10 OYO
    • Box Jump Burpee x10 OYO (Finish Burpee with a jump over block)
    • Blockies x10 on OYO
    • Candlestick Burpee x10 OYO
  • Lunge walk with block to next corner
  • Second Corner –
    • Curls for the Girls with the block 20x IC
    • Block Swings 15x on Q
    • Tricep Extensions 20x on Q
    • Lawnmowers 10x each side on Q
  • Sumo Squat with block to the next corner
  • Third Corner –
    • Merkins 15x IC
    • Chest Press 15x IC
    • Overhead Press 15x IC
    • Genuine 15x IC
  • Reverse Lunge with block to the next corner
  • Fourth Corner –
    • Iron Cross 10x on Q
    • American Hammer with blocks 10x IC
    • Pickle Pounders 20x IC
    • Makhtar N’Diayes 10x IC

Mary:

  • CORE SUICIDES
    • Start by doing 10 LBC’s, run to first cone and do 10 LBC’s and run back. Run to the second and do 10 LBC’s, etc. until the last cone. There are a total of 4 cones.
    • Start by doing 10 Flutter Kicks IC, run to first cone and do 10 Flutter Kicks IC and run back. Run to the second and do 10 Flutter Kicks IC, etc. until the last cone. There are a total of 4 cones.

Numberama: 7

Namerama: Hot Tub, QC, Woody, Major Dad (Respect), Bob the Builder (Respect), Peaches (Respect)

Pledge and COT

Devo

  • “He which raised up the Lord Jesus shall raise up us also by Jesus.” – 2 Corinthians 4:14
    • There is hope that mistakes and sins can be forgiven. There is hope that we can have joy, peace, assurance, and security in the midst of the despair of this age. There is hope that Christ is coming soon—this is what is called in Scripture “the blessed hope.” There is hope that there will come some day a new heaven and a new earth, and that the Kingdom of God will reign and triumph. Our hope is not in our own ability, or in our goodness, or in our physical strength. Our hope is instilled in us by the resurrection of Christ.

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

 

 

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