Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Calves of Steel

  • When: 20180614
  • QIC: Stalker
  • The PAX: High Stick, Good Times, Muscadine, Sakrete, Fanny Pack, Milton, Grits (respect), Goose (respect), Cannoli, City Slicker, Floppy, Pretzel, Tap (FNG)


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Intro: 14 men answered the call at the TOTS for a hot, no thrills – just hard work BC. Welcome Craig Foster, Tap.

Disclaimer: Given. 1 FNG.

Warmup:  Fairy jacks, burpee x1

Thang: Grab a block and meet on the road.

1st corner: 10 iron crosses w/ block overhead. Cussack or run to the next corner.

2nd corner: 10 iron crosses, 20 uneven merkins. Cussack or run to the next corner.

3rd corner: 10 iron crosses, 20 uneven merkins, 30 shoulder shrugs. Cussack or run to the next corner.

4th corner: 10 iron crosses, 20 uneven merkins, 30 shoulder shrugs, 40 calf raises (4ct). Cussack or run to the next corner.

5th corner: 10 iron crosses, 20 uneven merkins, 30 shoulder shrugs, 40 calf raises (4ct), 50 squat pulses (monkey humpers w/ block). Cussack or run to the next corner.

6th corner: 10 iron crosses, 20 uneven merkins, 30 shoulder shrugs, 40 calf raises (4ct), 50 squat pulses, 60 block presses. Cussack or run to the start.

Stow blocks.

Mary: Drill instructor, lateral crunches x30

Numberama, Namerama, Pledge, Announcements, Prayer Requests:

Devo: 

Moleskin: Tap is a Citadel grad (came with Muscadine), his wife is expecting a baby in July, he has owned a number of bars, and is currently working at bars around the southeast cleaning/sanitizing beer tap lines. With Cannoli and Muscadine in attendance, arriving at a F3 name was unusually labored, but welcome Tap!