Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Cannoli Flame

  • When: 20180208
  • QIC: Rabbit Ears, Defib
  • The PAX: Chilly Willy, Sakrete, Defib, Chum, Penny, Pyle, Speedo, High Stick, City Slicker, Kenny G, Fish N Chips, Tin Man


by

Intro: It’s my Birthday Q. Wanted to take it back to my first workout with F3 and bring the CC the Cannoli Flame, so I did.

Warmup:

SSH x1 IC

LBAC x10 (front & back)

 

Thang: We moseyed to the from of the CC and told the PAX what they would be doing. So starting at the entrance of Wescott Park we did the below workouts and then moseyed back to the flag to do the same workouts below then rinsed and repeated until time was called.

Burpees x10

LBCs x20

Merkins x30

Squats x40

Flutterkicks x50

 

Mary:

WWI situps x32

SEAL Jacks x15

 

T-claps to Defib to handle the BOM after Mary as I had to leave to get to work on time. Great push by all!!

Got weird with Dora

  • When: 20180112
  • QIC: Rabbit Ears
  • The PAX: Tinker, Defib


by

Intro: I took this Q late Thursday but wanted to bring the pain. Due to a change at work I have to be there earlier than normal so I haven’t been able to Q as much as I have previously. I have truly missed it but Tinker stepped up to Co-Q with me and handle everything after Mary. Thanks Tinker! I haven’t worn the ruck since The Oak and it felt good to get back under the weight. Thanks for the push Defib and Tinker.

Disclaimer: Given.

Warmup: TTT x10 IC, LBAC x10 IC (front, back)

Thang: Grab a block and partner up. Since we had 3 Defib and Tinker partnered up and I followed along with Defib. I set up 3 cones going away and 3 cones coming back for the “runners” in the Dora.

The PAX that were “running” did side lunges w/ squats facing right to the first cone, bear crawled to the second cone, and side lunges w/ squat facing left to third cone.  Coming back the PAX did karaoke facing right to first cone, bear crawl to second cone, and karaoke facing left to third cone.

PAX that were exercising were completing:

500 flutterkicks

400 squats

300 Curls for the girls

200 lunges

100 blockees

 

Mary:  No time

Stow coupons.

Pledge, Announcements, Prayer Requests

BOM

60 on, 60 off

  • When: 20171030
  • QIC: Rabbit Ears
  • The PAX: Honey Boo Boo, Defib


by

Warmup:

TTT x10 IC

LBAC front x10 IC

T Claps x10 IC

Opposite Shoulder Touches x10 IC

T Claps x10 IC

LBAC backwards x10 IC

 

The Thang:

We shuffle stepped 60 on and 60 off for 2 miles and along the way we made some stops. Stops below.

Stop 1 at the parking spots:

We started at one corner of the parking spot, bear crawled sideways to the other side, forward and then sideways again covering 4 spots

Stop 2:

Similar idea as stop one but we sideways lunged with squat across and lunge walked forward covering 6 parking spots

Stop 3:

Curls for the girls x30 on Q

Tricep extensions x20 on Q

Flutterkicks x30 IC

Stop 4:

Bear crawl/crawl bear suicides covering 4 parking spots

 

Mary:

Picklepounders w/ruck on x20 IC

Damnits x20 on Q

LBC x21 IC (went until time was called)

 

Devo:

I picked up this Q late and didn’t have a lot of time to prepare so my lesson was: “Don’t be an asshole”. It’s 4 short words but has a much deeper meaning that can set any PAX up to succeed. Sorry if it wasn’t completely PC?

 

We carried stuff

  • When: 20171009
  • QIC: Rabbit Ears
  • The PAX: The Colonel - Respect, Prius - Respect, Tinker


by

No FNGs

 

Warmup:

TTT x10 IC

LBAC x10 IC

T-Claps x20 IC

LBAC (backwards) x10 IC

 

The Thang:

We took a tour of the CC this morning. 2 PAX carried 2 blocks each while the other 2 PAX carried a log. We made stops along the way and switched what we carried each time. Each turn with the log the PAX held log over head and switched shoulders at least 3 times. Below is what we did at each stop.

Stop 1: WW1 setups with block pass to partner. First partner held block and passed to partner on up. x20

Stop 2: Derkin/Merkin w block. We set the blocks up in a circle and did one merkin or derkin, depending on location, and then sideways crawled to next spot to do merkin or derkin. We went left 5 times and then back right 5 times.

Stop 3: Curls for the girls x20 IC

Stop 4: Squats w/block x20 on Q

Stop 5: Tricep extensions w/ block x20 on Q, and calf raises w/ block x10 on Q

Stop 6: Toe Taps x20 IC

 

Mary:

Mountain Climbers x20 IC

Pickle Pounders x10 IC (this sucked with extra weight)

Flutter kicks x20 IC

Thors Hammer(I think that’s what its called?) up to 4 WWI situps w/ 16 American Hammers IC

Flutter kicks x20 IC

 

 

Good push by all PAX this morning. Always fun doing stupid stuff in the rain.

Shuffle Stepping Good Times

  • When: 20170915
  • QIC: Rabbit Ears
  • The PAX: Honey Boo Boo


by

NO FNGS

The Thang:

TTT IC x10

Shuffle stepped until time was called. Consisted of 60 paces of walking and then 60 paces of shuffle stepping. We roughly got in 3.1-3.2 miles in about 40 minutes.

No time for Mary.

Announcements

Pledge

BOM

 

Great push Honey Boo Boo!

Sandbags galore!!

  • When: 20170904
  • QIC: Rabbit Ears
  • The PAX: City Slicker, Sakrete, Johnny 5, Prius - RESPECT, Tinker, KY


by

Disclaimer: Given with emphasis on modifying when necessary.

FNGs: None

COP: TTT w/ sandbag on Q x10

 

The Thang:

Grab a 25# sandbag and cinder block.

Hustled over to Wiffle Ball field.

Stopped halfway: Imperial Walkers IC x10

Switched hands/arms for sandbag and block completed walk to Wiffle Ball field

This whole workout consisted of getting from one baseline to the next, PAX partnered up

 

1st exercise (bare with me):

Squat to pick up sandbag, press sandbag over head and hold, calf raise on Q, Squat, using upper body only lean left, middle, right on Q, stand up, calf raise on Q, tricep extension (increased by one after each rep), kettle bell swing and throw sandbag forward, towards opposite baseline. All PAX returned their bags back to the 6 to start again. I believe it took 6 throws to get across the field.

2nd exercise:

Squat and chest pass sandbag across the field.

3rd exercise:

Tinker bell walks. PAX finally used their partners. One grabbed both blocks and other grabbed both sandbags. Walk on tip toes across field. Switch coupon and walk back.

4th exercise:

PAX partnered up. One partner bear crawled with both blocks while other crawled with both sandbags. Crossed the field and switched coupons and back to starting point.

5th exercise:

Damnits on Q x20

6th exercise:

Squat w/ overhead backward throw. 1st rep was 1 squat. 2nd rep was 2 squats, so on and so forth. We went down and back and made it to 16 throws, I believe.

7th exercise:

Sideways throw, exactly what it sounds like. down, back, down, back.

8th exercise:

Tinker bell walks again

9th exercise:

Tricep throws. Squat to pick up sandbag, press overhead. Complete one tricep extension and throw sandbag. We increased tricep extensions 1 per throw. (Ex. 1st rep is 1 tricep extension. 2nd rep is 2 tricep extensions)

10th exercise:

Kettle bell long snaps. Kettle bell swing and throw through the legs backwards. Of course we increased the Kettle bell reps by 1 each rep.

Mary: NSTR, not enough time in the day.

Namerama: Didn’t happen bc YHC was dying and didn’t remember

Devo: Be aware of who gives you gifts. Thank God for everything you have and know that he provides

Moleskin: These dudes killed it. T-claps to City Slicker, KY, and Tinker for the SCS action.

 

 

 

Fun w/ Dora

  • When: 20170814
  • QIC: Rabbit Ears
  • The PAX: Mad Dog, The Colonel, Prius


by

COP- TTT x10, Imperial Walkers x10, LBAC forward x10, Sun Gods x10 (forward & back), LBAC backwards x10.

Grab a block, partner up.

COSA – Normal Dora situations. One PAX is walking roughly 75 yards and back while farmer carrying both cinder blocks. The other PAX is doing the exercises below. When PAX 1  gets back PAX 2 starts walking and PAX 1 takes over exercise.

Squats x300

Overhead press w/ block x 250

Flutterkicks x200

Merkins x150

Lunges x100

WWI Situps x50

Mary-NSTR

DEVO – Most of us inhabit 2 worlds. The one we live in at home and with the family and another world at work. Unfortunately, the work world bleeds over into the home world. Peter frequently referenced “this world” and “the eternal” explaining that the way we respond to events in this life produces lasting effects in the eternal world, so that what happens here influences us there.

Bear Crawl Jazz Squares

  • When: 20170714
  • QIC: Rabbit Ears
  • The PAX: Tinker, Prius - Respect, The Colonel - Respect


by

Conditions: 70s and humid

Count: 4 PAX

Warm up:

Squats x10 on Q

LBAC front x10 IC

(keep those arms up)

T-claps x10 IC

Opposite shoulder touches x10 IC

T-claps x10 IC

LBAC backwards x10 IC

(put your arms down and get a block)

 

The Thang:

Mosey over to the handicap spots and pick a large parking spot.

Start in one corner of the parking spot. Bear crawl forward to corner, sideways bear crawl to next corner, bear crawl backwards to next corner, and again sideways to complete the rotation. This = bear crawl jazz squares (BCJS)

BCJS x1 on your own

Blockie x1 on your own

plank until 6 is in

We continued with one rotation of BCJS while increasing blockies by 1.  We completed 5 rounds of BCJS

Mosey over to the Mountains of the CC (picnic tables).

Traversed the mountains starting with right leg with block. (Walked completely over 4 picnic tables using only right leg for step up)

Dips x10 on Q

Traversed the mountains again with left leg with blocks

Dips x10 on Q

Mosey back to handicap spots for some crab walking fun (haha they thought they were done)

Crab Walk Jazz Square (CWJS) x1 rotation

Overhead Press x10 on Q

BCJS x1 rotation

Overhead Press x10 on Q

CWJS x1 rotation

Curls for the girls with ruck x20 on Q

BCJS x1 rotation

Curls for the girls with block x20 on Q

CWJS x1 rotation

Kettle bell swings x10 on your own

BCJS x1 rotation

Kettle bell swings x10 on your own

stow the blocks

 

Mary:

Flutterkicks x20 IC

WWI Sit-ups x10 on Q

American Hammer x10 IC

WWI sit-ups x10 on Q

American Hammer x10 IC

 

COT: Count, Namorama, announcements, Pledge of Allegiance, BOM.

Devo: Rabbit Ears:

“What’s the secret to being a good bull rider?”

When a newspaper reporter asked a Montana cowboy that question, he pushed back his hat and grinned: “You’ve just gotta want to hang on worse than the bull wants to throw you off.”

To paraphrase that wise Montana cowboy, “You’ve just gotta hang on to God more than sin and guilt want to pull you away.