Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Easy On The Legs

  • When: 20180302
  • QIC: Flo
  • The PAX: City Slicker, Peg, Bob the Builder (R), AC/DC, Butterworth, Cold Cut, Grits (R), Peg, Major Dad (R), Woody


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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:  65 Degrees

FNGs:  None

COP:  SSH x 20 IC, Don Quiote x 15 IC, Imperial Walkers x 15 IC, TTT x 15 IC

The Thang:

Today’s beat down included a series of 11s with a battle buddy.

Round 1:  Ten Iron Crosses (each PAX) wheelbarrow to the other side and complete one Partner Get Up. Swap positions and wheelbarrow back to the sidewalk. Continue until you complete one Iron Cross per PAX and 10 Partner Get Ups.

Round 2:  Pax lines up on the sidewalk. Ten Patty Cake Merkins, brick crawl to the other side and complete Big Boy Sit-up with the bricks, handing off to your partner at the top. Brick crawl back and continue until…well you know the drill.

Had to call the last round on account of time.

Mary:  American Hammer x 20 IC, Peter Parker x 10 IC

Numberama, Namerama, Announcements, Pledge, COT

Devo: YHC shared from a recent devo by John Maxwell. Change is inevitable. It is coming. How will we address it? Growth on the other hand is optional. We choose to face change head on and grow through it, or dig our feet in, refuse to challenge ourselves, and stay mediocre. The PAX were challenged to rise above mediocrity and look for opportunities to grow.

Moleskin:  City Slicker is nursing an injury and inquired about whether or not this BC would be run heavy. YHC ensured that running was minimal. In return, cores and shoulders were sufficiently smoked. Great work by the PAX today to push through as the exercises and brick crawls became more and more difficult.

 

Pop-Tarts; and an almost “Second Chance” fail.

  • When: 20180226
  • QIC: Peaches
  • The PAX: Cold Cut, Bob the Builder (Respect), Maj Dad (Respect), Second Chance, Daisy, City Slicker (with Ruck), Woody, AC/Dc, Butterwerth, Peaches (Respect


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Intro: A lite pre-BC banter centered around the topic of Pop-Tarts and other poor food choices. The convo had absolutely nothing to do with the core focused exercises to come.
YHC saw this open Q and took it as a way to motivate himself out of a week-long slump. Due to a sore shoulder – abs, core & running were the focus.
As the PAX gathered to start, there was no flag. It had been given to a new man last week named “Second Chance” to ensure his return for a second post. At precisely 5am, he rounded the corner of the fatmhouse with flag in hand to redeem himself from the close call.

 

Conditions:  Perfect – Low 60s & dry

FNGs: None

COP:  Warmup: TTT x10, IW x 10, DQ x 15 – In an attempt to interject something interesting, YHC called an Impreial Don Q: a 10 count combo of IW & DQ x 5 (It was just plain awkward and likely will never be seen again)

The Thang:

Carry 2 blocks to the center of the road to nowhere
Cadance count situps x 20 (feet inside block)
Sledgehammer (sude twist situp) x 10 (feet in block)
WW1 situps x 20 (feet in block)
Situp with block combined w/ OHP x 20 (feet in block)
Squats with block, in tempo x 25
Sprint run to stop sign (75 yrds)
Monkey Humpers IC x 15
Another sprint to the top of the triangle (100 yds)
Mountain Climbers IC x 15
Mosey to other top corner, then LBCs IC x 15
Sprint to stop sign (100 yds)
Xs & Os – On Q apprx 15 then Mosey back to blocks
Cadence situps x 15 (Feet in block)
WW1 situps x 15
Lt Dans (lunge, lunge, squat) with Pax abreast & holding a block between them: x 8
Stow blocks and return to flag for mary.

Mary – WW1 situps x 15, American Hammers IC x 20

Numberama: 10

Namerama:Done

Pledge and COT 

Moleskin: The difficult part of Q-ing BC is making the work tough enough for advanced men while not overpowing others. YHC is not an ‘advanced’ athlete so this challenge seems greater. During the work, some men could be overheard chatting about personal issues while at the same time, other men were grunting & straining over the multiple core sets. The overall self-evaluation – It was a solid “middle of the road” workout.

My wheelbarrow overfloweth

  • When: 20180212
  • QIC: Pretzel
  • The PAX: Major Dad, Woody, Bob the Builder, Cold Cut, FNG Butterworth, Pretzel


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Full disclosure: I had just made plans Sunday evening to run with Peg at 0500 on Monday when I got the FB notification that Cold Cut had tagged me in a post. Lo and behold, YHC had the Q at Tectonic on Monday! So I hastily apologized to Peg and began thinking of a proper beatdown to start the week. T-claps to Cold Cut for helping ensure I didn’t miss my Q, thus heaping shame upon my house.

Conditions: 60s, overcast and wet on the ground. Drizzly rain towards the end.

Pretty sure the PAX thought my wheelbarrows were full of BS too.

COP:

  • SSH x 2 IC
  • Mtn Climber x 10 IC
  • TTT x 10 IC
  • Don Quixote x 5 IC
  • LBACs x 10 IC
  • Shoulder stretch

Head to the road, mosey to the shed for one block each and return to the flag. Partner up for a Pretzel favorite: Partner 11s with wheelbarrows. Partner seal pushups at one end, big-boy sit-ups/overhead press at the other. This ate up most of our time (and energy), so upon completion we stowed the blocks and returned to the flag for Mary: American Hammers and six inches.

Count-a-rama / Name-a-rama / Pledge / COT / BOM

Devo: Mostly for the benefit of our FNG but as a reminder to all, quickly covered the basics of the three Fs.