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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

The 4 Corners of Doty

  • When: 20211123
  • QIC: Milton
  • The PAX: Schrute, Smack Down, Goose, Peg, Fanny Pack, Flo Microwave


2021-12-21 by Milton Leave a Comment

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

Conditions: 38 the grease

FNGs: None

COP:

SSH – 20 IC

TTT- 10 IC

Don Quixote – 10 IC

Imperial Walker – 10 IC

Hill Billy – 10 IC

Little Baby Arm Circles (Forward) – 10 IC

Little Baby Arm Circles (Backward) – 10 IC

Over Head Clap – 10 IC

Bat Wing – 10 IC

Moroccan Night Club – 10 IC

Terrible Ts – 10 IC

The Thang:

4 Corners: Back pedal the short, run the long.

Corner 1: Merkins, Crucible Merkins, Ranger Merkins – 20 OQ

Corner 2: Flutter Kick, Iron Cross, Stapler – 20 IC or OQ

Corner 3: Squats, Lunges, Gorilla Squats – 20 IC or OQ

Corner 4: Freddy Mercury, Flat Crunch, Cannon Ball sit-up – 20 IC or OQ

Mary:

Williams Bryce: 20 IC

WWI Sit-up: 20 OQ

Toe touch (one leg at a time): 20 OQ

Low plank: 1 minute

Numberama: 9

Namerama: Smokey, Schrute, Smack Down, Goose, Peg, Fanny Pack, Flo Microwave, Milton

Pledge and COT

Announcements: replace with announcements

Devo: replace with devo

Moleskin:   replace with moleskin

Filed Under: Seismic Tagged With: Fanny Pack, Flo, Goose, Microwave, Milton, Peg, Schrute, Smack Down, Smokey

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