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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Ab & Leg Ladder

  • When: 20220816
  • QIC: Waldo
  • The PAX: Easy In, Chicken Fry, Gypsy, Daniel-San


2022-08-16 by Waldo Leave a Comment

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 x10 IC; Imperial Walkers x15 IC; LBAC forward & backward OYO; lunge walk around the circle

The Thang:
-At the flag: Tempo LBCs (3 count on the way up, 1 count on the way down) x10 IC; Reverse Tempo LBCs (1 count on the way up, 3 count on the way down) x10 IC; run around dirt parking lot
-At the flag: Tempo LBCs x15 IC; Reverse Tempo LBCs x15 IC; Squats x10 on Q; run to big pavilion
-At the picnic pavilion: Tempo LBCs x20 IC; Reverse Tempo LBCs x20 IC; Squats x15 on Q; Step ups x10 each leg OYO; run to front of park
-At small wall: Tempo LBCs x25 IC; Reverse Tempo LBCs x25 IC; Squats x20 on Q; Step ups x15 each leg OYO; Box Jumps x10 OYO
-At big wall: Hold people’s chair for about 30-45 seconds
-At small wall: Box Jumps x10 OYO; Step ups x15 each leg OYO; Squats x20 on Q; Reverse Tempo LBCs x25 IC; Tempo LBCs x25 IC; run to big pavilion
-At the picnic pavilion: Reverse Tempo LBCs x20 IC; Tempo LBCs x20 IC; run to flag
-At the flag: Squats x10 on Q; Reverse Tempo LBCs x15 IC; Tempo LBCs x15 IC

Mary: Heel Taps x20 IC

Numberama: 5

Namerama: Easy In, Gypsy, Daniel-San, Chicken Fry, Waldo

Pledge and COT

Announcements: The Oak 2.0 is Saturday

Devo: Make sure to take care of yourself when facing stressful situations.

Moleskin: This is a workout I’ve Q’d a couple of times in the past, and it definitely gives your legs and abs a beatdown.

Filed Under: Bedrock Tagged With: Chicken Fry, Daniel-San, Easy In, Gypsy, Waldo

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