Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Hold onto the rope

  • When: 20171025
  • QIC: QC
  • The PAX: Cold Cut, Picaso, Major Dad, FNG-Ramen


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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: 60 and wet as normal at tectonic

FNGs: any FNGs

COP:  High Knees, Peter Parker’s, Through the tunnel,

The Thang:

Every grab a place on the rope provided by YHC, take a mosey around the farm house. With everyone  still holding the rope, WW2 situps, lunge walk, lung walk reverse, WW2 sit up, still holding the rope, indian run around the triangle holding onto the rope.

DORA 1,2,3, literally.

Partner up, each set round the Pax would do 1 lap round the house each, then 2 then 3, While one was running the other did AMRAP on line jump, dips, flutter kick or LBC’s,

Mary: box cutters, Nolan Ryan’s, merkins, Russian twists, merkins

Numberama: 5

Namerama: Cold Cut, Picaso, Major Dad, FNG-Ramen

Pledge and COT

Announcements:

Devo: From the good book of Clemson devotionals, have a plan, write it down, make goals but allow God to lead your life.

Moleskin:  Great push by all the PAX, welcome Ramen, you did a tremendous job. YHC wanted to try the rope and not leave any man behind , definitely good for the run.

 

10x10x10= 1000 Reps

  • When: 20170920
  • QIC: QC
  • The PAX: Cold Cut, Green Bags, AC/DC, Grits (Respect), Daisy, Shotgun, Rosco


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Conditions: 70 and nice

Warm-up: Mountain Climbers x 20 IC, Flutter Kicks x 50 IC,  Little Baby Arm Circles OYO, Mosey around the farm house for a quick warm up run.

Thang: everything was in 10 single count, except captain crunch was 4count.

Prisoner Squat

P.S., Imperial Walkers

P.S., I.W., Lunges

PS, IW, Lunges, Jump Squats

PS, IW, Lunges, JS, Merkins

PS, IW, Lunges, JS, Merkins, Cap’n Crunch

PS, IW, Lunges,JS, Merkins, CC, Carolina Dry docks

PS, IW, Lunges, JS, Merkins, CC, CDD, heals to heaven

PS, IW, Lunges, JS, Merkins, CC, CDD, HTT, Pull-ups

PS, IW, Lunges, JS, Merkins, CC, CDD, HTT, Pull-ups, Dips

IW, Lunges, JS, Merkins, CC, CDD, HTT, Pull-ups, Dips

Lunges, JS, Merkins, LBC, CDD, HTT, Pull-ups, Dips

JS, Merkins, LBC, CDD, HTT, Pull-ups, Dips

Merkins, LBC, CDD, HTT, Pull-ups, Dips

LBC, CDD, HTT, Pull-ups, Dips

CDD, HTT, Pull-ups, Dips

HTT, Pull-ups, Dips

Pull-ups, Dips

Dips
Mary: No TimeAnnouncements, Pledge, BOM, Prayers

Devo by QC “We all have a job to do”  From his faithful Clemson devo edition.

Moleskin: It was repetitive but it was not easy. Thanks to Flutter for sharing this with YHC many moons ago.   Great job by all . Good push AC/DC starting with the Shortcake Special.