Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Rollin’ With My Homies

  • When: 20181004
  • QIC: LottaLove
  • The PAX: Cisco Houdini Suave


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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: Warm

FNGs: none

Warm Up
  • SSH x 20
The Thang
After warmup, I demoed and had the pax practice a shoulder roll and after subsequent laps, a cartwheel.  We ran 4 laps on the grass adjacent to the track and  the Q would call “Roll!” and the PAX would execute a roll.  When the Q called “Cartwheel!”, the PAX would execute a cartwheel.  Several stops were made with exercises IC to include
  • Monkey Humbers x10 IC
  • Calf Raises x10 IC
  • Merkins x10 IC
  • Dips x10 IC
  • Handstand Pushups (against the wall) x10 IC

Mosey to the South goal post where one PAX will call an exercise and do 5 pull ups while the rest do said exercise (My memory is fuzzy on some of which we did.  Please correct me if I’m wrong…)

  • LBAC
  • American Hammers
  • Merkins
  • Tuck Jumps
Mary:
  • Flutter Kicks x20 IC
  • LBC’s x 20 IC
  • American Hammers x 10 IC
  • Good Mornings x20 IC
Numberama: 4
Namerama: Cisco Houdini Suave, LottaLove
Pledge and COT
Devo: Seeing life through your younger self

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