Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Three’s company

  • When: 20180707
  • QIC: LottaLove
  • The PAX: Heebee Jeebee, Luigi


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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: Hot and Humid

FNGs: none

Warm Up
  • Don Quixote x 15 IC
  • LBAC x 15 IC each direction (forward & back)
  • SSH x 20
  • 8-Count Body Builders x 10 IC
  • Indian Run
The Thang
“Adventure run” around the compound: at bleachers, run up and down at Houdini’s building, Balls to the wall 10 sec.
  • PAX grabs a block and brings it to the goal post.
  • Block Press 10x OQ
  • Flutter Kicks 20x IC
  • (Repeat twice)
4 stations, 1 at each goal post. 1 and 2 are the near posts, 3 and 4 are the far posts.
  • Station 1: 10x Block Swings
  • Bear-crawl to station 2
  • Station 2: 10x Situps
  • Sprint to station 3
  • Station 3: 10x Merkins
  • Crab-walk to station 4
  • Station 4: 20x Good Mornings
  • Sprint to station 1

Cool down Lap

  • monkey humpers x10 OC (at 12:00 on track)
  • jump squats x15 OC (at 6:00 on track)
Mary:
  • Seal Jacks x 15 IC
  • LBC’s x 20 IC
  • Side Planks x 10 IC
  • Freddy Mercury x 20 IC
  • American Hammers x 20 IC
Numberama: 3
Namerama: Luigi, Heebee Jeebee, LottaLove
Pledge and COT
Announcements: Tour de Charleston
Devo: Finding the root cause of anxiety

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