Indian broad jump burpee tire flips, etc.

The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

• SSH x 10 IC
• 8ct BB x 10 IC
• Jump knee tucks x 10 IC
• Indian run 1 lap

• Morning call
  • One PAX does 5 pull-ups while others do 5 hand-release merkins. Do two rounds – so rotate until all PAX have done the pull-ups twice. (10 total pull-ups)
• Indian broad jump burpee tire flips
  • PAX line up side-by-side at goal line with large (5′) tractor tire on ground in front of first PAX.
  • Everyone will do broad jump burpees across the length of the field, but after each rep, rotate who is at the tire (hence the “Indian” – like an Indian run). The tire flipper does not have to do a burpee for that round.
  • Repeat until tire is all the way across field
• Morning call again
  • Same pattern (two rounds of 5 pull-ups per round, other exercise is HR merkins)
• Indian lunge walk tire flips back across field
  • Same as before but with lunge walk instead of broad jump burpees
  • One other change: each PAX does two tire flips in a row instead of just one.
• 10 count for water break
• Morning call
  • This time, do 10 knees-to-elbows hanging from goalpost while others do HR merkins.
  • On second round, do 5 knees-to-elbows and HR merkins
• Indian bear crawl kettlebell throws
  • One PAX does a kettlebell swing with cinderblock, releasing the cinderblock on the upswing, going for maximum distance. All PAX then lunge walk to where the cinderblock came to rest, and the next PAX does the toss. Repeat until block is all the way to other goal line, or breaks (the block broke around the 50 yard line)
  • If/when block breaks, all PAX bear crawl to intermediate cone (~25 yards) then crab walk to final cone (~25 yards).
• Morning call again
  • Like previous iteration, 2 rounds: 10 knees-to-elbows (and HR merkins), then 5 knees-to-elbows (and HR merkins)
• Indian bear crawl kettlebell throws
  • Same as before. New block broke around the 50 yard line as well.
• 10 count

• Good mornings x 50 IC
  • Started slow for first 30
  • Then moderate for next 10
  • Then fast for final 10
• Side plank dips x 10 IC each side
• Side plank dips x 7 IC each side
• Side plank dips x 5 IC each side (total: 22 per side)
• American Hammer x 20 IC
• 10 count
• American Hammer x 15 IC
• American Hammer x 10 IC
• American Hammer x 5 IC (total: 50)
• Protractor for final minute
• Recover, recover!

• May 19 – Columbia Mud Run is next Saturday. Lottalove and Cisco unable to make it, but Cisco interested in donating beer toward the Beer Boat. Luigi is participating.
• May 26 – Lowcountry Splash, 2.4 or 5 mile open water swim in Cooper River. Lottalove planning to participate. See website for details. You swim with the tide, so not as hard as it sounds.

Devo: YHC appreciated this summary of how to apply the Bible to our lives practically (from a visiting pastor’s sermon on April 22, 2018, based on the book Gospel Fluency):

Moleskin:  Good work from everyone today. We were sweating! Given that the tire was about 5′ diameter, I’d estimate it covered about two yards per flip, and we flipped it 200 yards, so I think we did about 100 tire flips (33 per person)! Probably half that many KB swing tosses, since the cinderblocks broke at mid-field both times.

Quote of the day: “Oh he has cones – either that means it’s gonna suck, or it means it’s gonna suck.” -Lottalove