Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Two Friends Visited Tectonic

  • When: 20200224
  • QIC: Flo
  • The PAX: Rosco, Microwave, Cold Cut, Major Dad (R), Woody, Placebo (R), AC DC


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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:  54 degrees

FNGs:  None

COP:

SSH, Hillbillies, LBAC, OH Claps, Monkey Humpers, Imperial Walkers

The Thang:

10 Blockees

Not only was YHC visiting Tectonic today, I brought my old friend Dora.

Partner up for DORA:

  • 100 Merkins on the Block, 200 OH Presses, 300 Squats with the Block
  • One man does the exercises while the partner runs around the farmhouse
  • Flapjack and keep a cumulative count

Usain Bolt

Mary:  WWI Sit-Ups, Peter Parkers, WWII Sit-Ups, Pickle Pounders, Pretzel Sit-Ups

Numberama, Namerama, Announcements, Pledge, COT

Devo: Core Values are critical for any organization. YHC challenged the PAX to identify Core Values for the family, discuss them and write them down. Core values provide a guide and a straight path to return to when we are tempted to go off course.

Moleskin: No armadillos were sited today, but their holes were certainly evident on the way to and from the block pile. Good push by all the fellas today.

Fran and Dora go for a walk

  • When: 20191107
  • QIC: Wreck-It Ralph
  • The PAX: Waldo, Defib, AC/DC, Mad Dog, Easy In


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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: cool 60’s

FNGs: Not today.

COP:  25 LBAC F/R IC , OH Clap x15 IC

The Thang:

Borrowed Fran from a CrossFit workout a while back:

3 Rds- 21 reps, 15 reps, 9 reps

Thrusters

Curls

Dora- Partner Up

Dora goes around the gravel lot.

100 Lawn Mowers (Each arm)

200 OH Press

300 Curls

Take the blocks for a walk: Partner Cusack- At least 1 block has to be overhead at all times. If your partner drops his block the team has to stop until one goes overhead.

To the hydrant, and back to the circle.

Stow Blocks

 

Mary: We couldn’t lift her if we tried.

Numberama: 6

Namerama: Waldo, Defib, AC/DC, Mad Dog, Easy In, Wreck-it Ralph

Pledge and COT

Announcements: Ruck for Hunger, Christmas Party, Christmas Parade. Do something fun!

Devo: As you go through your day- don’t be a dick.

Moleskin:   replace with moleskin

Real Men Run With Drinks

  • When: 20190723
  • QIC: Flo
  • The PAX: Easy In, Sakrete, Fish and Chips, AC DC, Waldo, Swinger, Dry Prime, Defib, Benefits, Flanders, Chum, Prius (R), Yo Adrian (R), Wreck It Ralph


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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:  71 degrees

FNGs:  None

COP:

SSH, Don Quiote, Imperial Walkers, High Knees

The Thang:

A little Tabata workout for the boys at the club today. Twenty seconds of reps with 10 secs of rest. Rinse and repeat with a new exercise.

First part of the workout included in part: Curls for the Girls, Kusack, Lawnmower, Tricep Extnesions, Overhead Press, Chest Press, Merkins, Merkins on the Block, Shoulder Tap Merkins, Turkish Get Up, Squats, Calf Raises, Hydraulic Squats, Lunges, Bear Crawl, Crab Walk, LBCs, Flutter Kicks, WWI Sit-Ups, Big Boy Sit-Ups with the Block.

Closed out Tabata with a cardio circuit including in part: SSH, Burpees, High Knees, Terrible T’s, Star Jacks

Mary:  Sorry ma’am. No time.

Numberama, Namerama, Announcements, Pledge, COT

Devo: 2 Samuel 11 tells us of David’s affair with Bathsheba and his efforts to cover up his sin. David slid quickly downhill from lusting with his eyes to committing murder. YHC encouraged the PAX to learn from David’s mistakes and be mindful of where we focus our eyes as the distance from our eyes to our hands is a short one.

Moleskin: Been awhile since YHC Q’d at the club. Did you know they do Indian Runs while carrying their drinks there? A good time was had by all. Fish and Chips led the mumble chatter but many contributed.