Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Cardio, Abs, Legs and A Loud Mouth

  • When: 20170912
  • QIC: Jingles
  • The PAX: Too Much, Hospice, Picasso, Bob The Builder, Flo, Floppy, Peg, Al Bundy, Grits, PTI, KY, Schrute, Pretzel, Jingles,


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How many words can one man say during a workout? ALL OF THEM! When they were able to hear YHC over Bob The Builder’s jibber jabber, the PAX took on a workout designed for running season – all cardio, core and legs.

THE THANG

High knees x 20 ic
Butt kickers x 20 ic
Mt Climbers x 20 ic
^^ Rinse and repeat
Flutter kicks x 50 ic

Indian run to Jingles Hill

At bottom:
Squats x 20
Calf raises x 20
Lunge walks x 20

Run

At top:
Crunches x 20
Reverse crunches x 20
Freddie Mac x 20

Rinse and repeat until time is called

Indian run to AO

Burt Reynolds left x 15 ic
Burt Reynolds right x 15 ic
Flutter kicks x 50 ic

Count-a-rama
Name-a-rama
Pledge
Announcements
BOM

MOLESKIN: YHC is just kidding, Bob The Builder. The gloom wouldn’t be the same without you. Really good job, ruckers. Hospice, Picasso, Bob The Builder. Can’t remember everyone. Also, a shoutout to Too Much. Dude was speedy this morning! HUGE improvements.

Seven for Seven Mary Three

  • When: 20170627
  • QIC: Hot Spot
  • The PAX: Fanny Pack, Peaches, Ramrod, OshKosh, KY, Al Bundy


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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: 84 degrees and humid

FNGs: 0

COP:  25 SSH IC, 20 THROUGH THE TUNNEL IC, 20 BIG ARM CIRCLES IC

The Thang:

Mosy to cage: One block and two bricks per pax and mosy to horseshoe pits.

7 Mary 3:

Round one – 7 merkins, 7 decline merkins on wall, 7 incline merkins on wall, 25 lbc with bricks on chest, run lap around pits with bricks. R and R 3X total.

Round two – 7 squats with block, 7 calf raises with block, 7 lunges on each leg with block, 20 flutter kicks with block aboue chest, run lap around pits with bricks. R and R 3X total

Round three – 7 block curls, 7 block overhead press, 7 kettle bells with block, 20 4 ct. Freddie Mercury, run lap around pits with bricks. R and R 3X total.

Gather gear and shoulder. Forced march around AO and return to cage to drop gear. Mosy back to COT.

Mary: No time for Mary

Numberama: 7

Namerama: Al Bundy, Fanny Pack, Hot Spot, KY, Osh Kosh, Peaches, Ramrod

Pledge and COT

Announcements:

Devo: Book of Ruth: self sacrifice to serve God’s purpose in our lives.

Moleskin:  

When the TOTS is actually a log

  • When: 20170620
  • QIC: Stalker
  • The PAX: Old Flame (respect), Hot Spot (respect), Cannoli, High Stick, City Slicker, KY, FNA, Wambach, 50/50, Matlock, OshKosh, Sprinkles, Flo, Shortcake, BTB (respect)


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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 humid

FNGs: Ramrod, aka Steven English

COP:  arm circles, outcast merkins x10, flutter kicks x20

The Thang: Grab a battle buddy. Man #1 grab a log, man #2 grab a block and line-up on opposite ends of the AO for some 7’s. Man #1 will do 6 squats with the log, then bear crawl while rolling the log to the middle of the AO . Man #2 will do 6 COTS (curls, OHP, tri extensions), then do burpee broad jumps to the middle of the AO. Meeting at the middle, man #1 will continue across the AO doing burpee broad jumps, while man#2 continues across the AO rolling the log. On opposite ends, do 1 squat/COT. Continue switching ends, reducing and adding 1 rep each time.

Once the six is in, form-up on the road for a parade of blocks and logs around the block. At corner #1, do 20 merkins, then man #1 sprints to the next corner, while man #2 carries both the log and the block. Once at the next corner, man #1 can return to help his battle buddy carry the coupons. At corner #2, do 15 merkins. At corner #3, do 10 merkins.

Stow coupons.

Mary: No time for Mary

Numberama: 16

Namerama: Old Flame, Hot Spot, Cannoli, High Stick, City Slicker, KY, FNA, Wambach, 50/50, Matlock, OshKosh, Sprinkles, Flo, Shortcake, BTB, Stalker

Pledge and COT

Announcements:

Devo: “An organization moves at the speed of trust.” To be effective, bosses and subordinates need to be able to trust each other. Bosses need to know that assigned tasks are completed by those reporting to them. Employees need to trust that the boss has their best interest and the company’s interest/mission in mind when assigning tasks. As a boss, your first concern is the well-being of your reports.

Moleskin:   Welcome FNG Ramrod, aka Steven English. Ramrod is a 20yr veteran of the Highway Patrol, married, no kids. Ramrod rocked a tough workout as his first post. FNA was unusually quiet this morning. Given the choice between talking and oxygen, he chose oxygen, but he rocked the workout to the finish. Congrats to City Slicker on receiving the F3 rock from High Stick and being recognized for his achievements and growing involvement in F3 leadership. City Slicker has his VQ at Accelerator this evening. It was good to see our Nantan doing work this morning and leading from the front. Revenge will be his come Saturday at The Hurricane. Good push by all.