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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Body Builders reprise

  • When: 20210629
  • QIC: Luigi
  • The PAX: Nacho Libre


2021-06-29 by Luigi Leave a Comment

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

COP: Grab blocks (2 per pax) – place lighter one on near end of track and cusack a heavier one to far end of track (1/8 mile away)

The Thang

  • 10-count body builders with push-up* x 12
  • 1/8 mile mosey
  • 10-count body builders with deadlift* x 24
  • 1/8 mile mosey
  • 10-ct w/ PU x 11
  • 1/8 mile mosey
  • 10-ct with DL x 22
  • 1/8 mile mosey
  • 10-ct w/ PU x 10
  • 1/8 mile mosey
  • 10-ct with DL x 20
  • 1/8 mile mosey
  • 10-ct w/ PU x 9
  • 1/8 mile mosey
  • 10-ct with DL x 18
  • 1/8 mile mosey
  • 10-ct w/ PU x 10
  • 1/8 mile mosey
  • 10-ct with DL x 20
  • 1/8 mile mosey
  • 10-ct w/ PU x 9
  • 1/8 mile mosey
  • 10-ct with DL x 18
  • 1/8 mile mosey
  • 10-ct w/ PU x 8
  • 1/8 mile mosey
  • 10-ct with DL x 16
  • 1/8 mile mosey
  • 10-ct w/ PU x 7
  • 1/8 mile mosey
  • 10-ct with DL x 14
  • 1/8 mile mosey
  • 10-ct w/ PU x 6
  • 1/8 mile mosey
  • 10-ct with DL x 12
  • Nacho Libre volunteered to stow all blocks since YHC had to leave promptly for duties at home

*Explanations:

  • 10-count body builders with push-up (“start up, go down”) – use heavy blocks for these:
    • 1. Deadlift down (place block on ground but keep holding it)
    • 2. Kick feet out to plank position
    • 3. Push-up down
    • 4. Push-up up
    • 5. Kick feet into squat position
    • 6. Stand up holding block
    • 7. Curl up
    • 8. Overhead press up
    • 9. Overhead press down
    • 10. Curl down
  • 10-count body builders with deadlift (“start down, go up”) – use light blocks for these:
    • 1. Stand up holding block
    • 2. Curl up
    • 3. Overhead press up
    • 4. Tricep extension down
    • 5. Tricep extension up
    • 6. Overhead press down
    • 7. Curl down
    • 8. Deadlift down
    • 9. Deadlift up
    • 10. Deadlift down

Grand totals:

  • 63 x 10-count BB with push-up
  • 126 x 10-count BB with deadlift
  • 1.5 miles

Numberama: 2

Namerama: Nacho Libre, Luigi

Pledge, COT

Moleskin:

  • Good push this morning, Nacho Libre! Appreciated your determination to complete the round of 6 + 12 despite going slightly over time.
  • This workout was a variation on Body Builders from 2019; I think today’s version hit the sweet spot for a well-rounded beat-down.

Filed Under: The Jones Tagged With: Luigi, Nacho Libre

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