Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Wet Weinke

  • When: 20180712
  • QIC: City Slicker
  • The PAX: Goose (Respect), Sugar Mountain, Flo, Sprinkles, Milton, Smokey, Space Cowboy, Bee Wax, Fanny Pack, High Times, Mom Swap, Good Times, Adjustment (Respect), Grits (Respect), Peg, Pretzel, Muscadine, Old Flame (Respect)


by

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

Conditions: You can thank 50/50 for the overly humid weather

FNGs: none

COP:

  • Thru the Tunnel 10x IC
  • Imperial Walkers 10x IC
  • Don Quixotes 10x IC
  • LBAC’s F/R 10x IC

The Thang:

  • Lineup in 1 column for an Indian Run around the park and back to the flag.
  • Cones were setup about 20 yards apart. (pays to be a winner)
  • Starting at the first cone, AMRAP Merkins for 2 minutes.
    • Everyone but the winner gets 5 Burpees OYO.
  • Bear crawl to the next cone, AMRAP Squats for 2 minutes.
    • Everyone but the winner gets 5 Burpees OYO.
  • Crab walk to the next cone, AMRAP Burpees for 2 minutes.
    • Everyone but the winner gets 5 Burpees OYO.
  • Lunge walk to the next cone, AMRAP Get ups for 2 minutes.
    • Everyone but the winner gets 5 Burpees OYO.
  • Sumo squat to the last cone.
  • Partner up and line up on the end cone.
  • Partner bear crawl to the other side.
    • Once at the other side, Up/Downs 10x on Q.
    • Switch up and partner bear crawl to the other side.
    • Once at the end line, Mahktar N’Diayes 15x IC.
  • Wheelbarrow to the other side.
    • Once at the other side, Shoulder Taps 20x IC.
    • Switch up and partner wheelbarrow to the other side.
    • Once at the end line, Stationary Wheelbarrow Merkins with Squats 10x each PAX OYO.
  • Empty wheelbarrow to the other side.
    • Once at the other side, Partner Decline Merkins 10x each PAX OYO.
    • Switch up and empty wheelbarrow to the other side.
    • Once at the end line, Partner Squats 20x OYO.
  • Tunnel of love – shoulder to shoulder in high plank position, low crawl through the tunnel until all PAX are done.

Mary:

  • Seal Sit-ups 15x on Q
  • Flutter Kicks 20x IC

Numberama: 19

Namerama: Goose (Respect), Sugar Mountain, Flo, Sprinkles, Milton, Smokey, Space Cowboy, Bee Wax, Fanny Pack, High Times, Mom Swap, Good Times, Adjustment (Respect), Grits (Respect), Peg, Pretzel, Muscadine, Old Flame (Respect)

Pledge and COT

Devo:

  • Jesus saith . . . I am the way, the truth, and the life . . . – John 14:6
    • With much of society a disappointment, young people have begun to search for answers on their own. Everywhere I travel, I find young people who are asking: What is truth? Who says so? What is right and what is wrong? Is there a final authority? Yes! There is an authority! There is a moral law! It has been exemplified in a real Person. There is a genuine Hero in whom you can believe, who will never let you down. His name is Jesus Christ. He was born into a world as jumbled and riddled with injustice as yours, but He changed it by changing people.

 

Announcements:

  • Carolina Reaper 7/14
  • 9/11 Heroes Run 9/8
  • GORUCK TL 8/10 – 8/11
  • GORUCK TLL 10/5 – 10/7
  • GORUCK TL 11/9 – 11/10

Moleskin:

  • YHC debuted this workout at Bedrock a few weeks ago and wanted to bring it to the men of Seismic. The AMRAP section added an initial layer of suck into the mix, especially with the Burpees. Plenty of mumble chatter about not doing any reps during the AMRAP’s and just doing the 5 Burpee reward, but remember this is not FIA! Very weird seeing Mom Swap in the gloom, even though he showed up late. By the time the BC was done, YHC’s weinke was soaking wet so the devo could not be read (see devo above). Great push by all PAX on this hot and humid Thursday!

You can see what my wet weinke looked like below. Enjoy!