Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Helping Your Brother

  • When: 20220721
  • QIC: Waldo
  • The PAX: Mayhem, Gypsy, Chicken Fry, Swanson (visiting from F3 Mocksville)


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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 and muggy

FNGs: None

COP: SSH x20 IC, TTT x11 IC, Imperial Walkers x15 IC, LBAC Forward & Backward OYO, slow mosey around the dirt parking lot

The Thang:
-Burpees x5 OYO
-Mosey to Speed Limit sign…Burpees x5 OYO, Squats x10 OYO
-Mosey to Bridge…Burpees x5 OYO, Squats x10 OYO, Dips x15 OYO
-Mosey to Small Wall…Burpees x5 OYO, Squats x10 OYO, Dips x15 OYO, Step-ups x20 (10 each leg) OYO
-Mosey to Whiffle Ball field via the boardwalk…One lap around the bases…Bear crawl from home to 1st, Sumo squat from 1st to 2nd, Lunge walk from 2nd to 3rd, bear crawl from 3rd to home.
-Mosey to Big Pavilion…Burpees x5 OYO, Squats x10 OYO, Dips x15 OYO, Step-ups x20 (10 each leg) OYO, LBCs x25 OYO
-Flutter Kicks x30 IC
-LBCs x25 OYO, Step-ups x20 (10 each leg) OYO, Dips x15 OYO, Squats x10 OYO, Burpees x5 OYO
-Mosey to Small Wall…Step-ups x20 (10 each leg) OYO, Dips x15 OYO, Squats x10 OYO, Burpees x5 OYO
-Mosey to Bridge..Dips x15 OYO, Squats x10 OYO, Burpees x5 OYO
-Mosey to Speed Limit sign…Squats x10 OYO, Burpees x5 OYO
-Mosey to Flag is normally at…Burpees x5 OYO

Mary: Heel Taps x30 IC; LBCs x20 IC

Numberama: 5

Namerama: Mayhem, Gypsy, Chicken Fry, Swanson, Waldo

Pledge and COT

Announcements: Rotating Saturday workout is at FaultLine this week.  CSAUP on August 20.

Devo: Try not to take things personally (unless it is clear that it is personal).  Try to be a bright spot in somebody’s day, even if they aren’t necessarily returning the favor…you could end up helping them out by doing so.

Moleskin: This was a recycled workout from one I led a while ago, and it’s a good solid all-around beat-down.  We definitely did our best to help each other out, as a couple of guys couldn’t run due to some injury issues (so we slowed down the moseys).  Also, one of the pax realized midway through the workout that he locked his keys in his vehicle, so a couple of guys stepped up to help out with that.

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