Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Tour de Charleston visits The Jones

  • When: 20180717
  • QIC: Luigi
  • The PAX: Bed Pan, Heebie Jeebie, Dorothy Mantooth, High Stick, Sakrete, Hotwire (respect), Trojan, FEMA, Drago, Suave, Big Dif, Rusty, Tackleberry, McDreamy (respect), Cisco, Sam


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

Conditions: 77F, sunny, humid

FNGs: none (but lots of visitors from the Charleston F3 region)

COP:  Mosey to shed and grab a block

The Thang:

  • **If any train horn is heard, execute 10 burpees OYO then resume workout**
Primary Pyramid
  • 10 Pull-ups
  • 20 Burpees
  • 30 OH Press (with block)
  • 40 KB Swings
  • 50 Merkins
  • 60 Flutter Kicks
  • 70 Squats
  • 80 LBCs
  • 90 Calf Raises (holding block)
  • 100-yard jailbreak across football field
After moving up the Primary Pyramid, go back down by repeating everything in reverse order (so two 100-yard jailbreaks back-to-back, with two consecutive 10-counts in between to catch our breath).
In the remaining time, start the Mary Pyramid
Mary Pyramid
  • Angels and Devils x 10 on Q
  • Burt Reynolds x 20, each side
  • Jane Fondas x 30, each side
  • Reverse crunch x 40
  • Time’s up – recover, recover

Numberama: 17

Namerama: Bed Pan, Heebie Jeebie, Dorothy Mantooth, High Stick, Sakrete, Hotwire (respect), Trojan, FEMA, Drago, Suave, Big Dif, Rusty, Tackleberry, McDreamy (respect), Cisco, Sam, Luigi

Pledge and COT

Announcements:

  • Bed Pan is trying to get folks to come out to an unofficial evening workout that’s starting up at the Goose Creek Rural Fire Department on Red Bank Road. Meets Tuesdays at 6pm. Currently Snowden, Wee Woo, and Bed Pan are regulars. Not officially an F3 AO yet but they hope to grow it enough to become one soon. Check it out if you’re in the area.

Devo:

  • No time (our visitors needed to head out immediately to get to work)

Moleskin:

  • Great work from everyone today! It was fun to have such a large crowd at The Jones. The Charleston guys definitely pushed us. We did hear train horns twice – once on the way up the pyramid just before the merkins, and another time later on that I can’t recall exactly when. By halfway through the workout the abundant mumble chatter had died down to virtually nothing, which is YHC’s litmus test of a good workout. 😉